Government Issues New Physical Activity Guidelines for Americans

Key Guidelines by Group

Children and Adolescents
Adults
Older adults

Children and Adolescents
One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week. Examples of moderate intensity aerobic activities include hiking, skateboarding, bicycle riding and brisk walking. Vigorous intensity aerobic activities include bicycle riding, jumping rope, running and sports such as soccer, basketball and ice or field hockey. Children and adolescents should incorporate muscle-strengthening activities, such as rope climbing, sit-ups, and tug-of war, three days a week. Bone-strengthening activities, such as jumping rope, running and skipping, are recommended three days a week. back to top

Adults
Two and a half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity. Walking briskly, water aerobics, ballroom dancing and general gardening are examples of moderate intensity aerobic activities. Vigorous intensity aerobic activities include race walking, jogging or running, swimming laps, jumping rope and hiking uphill or with a heavy backpack. Aerobic activity should be performed in episodes of at least 10 minutes. For more extensive health benefits, adults should increase their aerobic physical activity to five hours a week moderate-intensity or two and a half hours a week of vigorous-intensity aerobic physical activity. Adults should incorporate muscle strengthening activities, such as weight training, push-ups, sit-ups and carrying heavy loads or heavy gardening, at least two days a week.
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Older adults
Older adults should follow the guidelines for other adults when it is within their physical capacity. If a chronic condition prohibits their ability to follow those guidelines, they should be as physically active as their abilities and conditions allow. If they are at risk of falling, they should also do exercises that maintain or improve balance.
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Source: U.S. Department of Health and Human Services (HHS)

The U.S. Department of Health and Human Services (HHS) released new Physical Activity Guidelines for Americans. According to the guidelines, adults gain substantial health benefits from two and a half hours a week of moderate aerobic physical activity, and children benefit from an hour or more of physical activity a day.

The comprehensive guidelines for people of all ages and physical conditions are designed so people can easily fit physical activity into their daily plan and incorporate activities they enjoy. Physical activity benefits children and adolescents, young and middle-aged adults, older adults, and those in every studied racial and ethnic group, the report said.

“It’s important for all Americans to be active, and the guidelines are a roadmap to include physical activity in their daily routine,” said HHS Secretary Mike Leavitt. “The evidence is clear, regular physical activity over months and years produces long-term health benefits and reduces the risk of many diseases. The more physically active you are, the more health benefits you gain.”

According to the HHS, regular physical activity in adults reduces the risk of early death, coronary heart disease, stroke, high blood pressure, Type 2 diabetes, colon and breast cancer, and depression. It also can improve thinking ability in older adults and the ability to engage in activities needed for daily living.

The recommended amount of physical activity in children and adolescents improves cardio respiratory and muscular fitness as well as bone health, and contributes to favorable body composition.

The Physical Activity Guidelines for Americans are based on the first thorough review of scientific research about physical activity and health in more than a decade. For more information about the “Physical Activity Guidelines for Americans,” including information for women who are pregnant, adults with disabilities, and people with chronic medical conditions, visit www.hhs.gov or www.health.gov/paguidelines.