Introduction:
Physical activity is essential for overall health and well-being. Regular physical activity can help reduce the risk of chronic diseases such as heart disease, diabetes and certain cancers as well as improve mental health and cognitive function. It can also help with weight management, improve bone and muscle strength and increase longevity.
To promote physical activity and help Americans maintain good health the U.S. Department of Health and Human Services (HHS) has developed the Physical Activity Guidelines for Americans. These guidelines provide evidence-based recommendations for the amount and types of physical activity needed to achieve various health benefits.
The most recent edition of the Physical Activity Guidelines for Americans released in 2018 recommends that adults engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity or a combination of both each week. In addition, the guidelines recommend muscle-strengthening activities at least two days a week and bone-strengthening activities for children and adolescents.
The Physical Activity Guidelines for Americans including the suggested amounts of physical activity and the kinds of activities that can help you fulfil these guidelines will also be covered in this article. Furthermore, we’ll offer advice on how to fit exercise into your regular routine and discuss particular population-specific issues.
So, whether you’re just starting to make physical activity a part of your routine or you’re looking to take your fitness to the next level this guide has something for you. Let’s get moving!
Recommended Levels of Physical Activity:
Aerobic activity recommendations: According to the Physical Activity Guidelines for Americans adults should perform at least 150 minutes per week of moderate-intensity aerobic activity & 75 minutes per week of vigorous-intensity aerobic activity or a combination of both. This can be accomplished by engaging in activities like brisk walking, running, swimming, cycling or any other activity that elevates your breathing and heart rate.
Moderate-intensity aerobic activity is defined as activity that causes a slight increase in breathing and heart rate such as brisk walking, while vigorous-intensity aerobic activity is defined as activity that causes a significant increase in breathing and heart rate such as running.
Muscle-strengthening recommendations:
In addition to aerobic activity the guidelines also recommend muscle-strengthening activities at least two days a week. This can include activities such as resistance training, bodyweight exercises and weightlifting. These activities help to build and maintain muscle mass which is important for maintaining good health as we age.
Bone-strengthening recommendations:
The Physical Activity Guidelines for Americans also include recommendations for bone-strengthening activities particularly for children and adolescents. These activities include weight-bearing exercises such as running, jumping or hiking as well as activities that involve resistance such as weightlifting. These activities help to build and maintain bone density which can reduce the risk of osteoporosis in later life.
It is important to remember that the Physical Activity Guidelines for Americans include advice for everyone in the country not just for athletes and fitness fanatics. Everyone can benefit from consistent physical activity and following the recommendations can enhance general health and wellbeing.
Types of Physical Activity:
Examples of aerobic activities:
1. Brisk walking: A moderate-intensity activity that can be done anywhere and at any time.
2. Running: A vigorous-intensity activity that is a great way to improve cardiovascular fitness.
3. Swimming: A great low-impact option for those with joint pain or injuries.
4. Cycling: Whether it’s on a stationary bike or outside, cycling is a great way to get your heart rate up.
5. Dancing: A fun way to get moving and improve cardiovascular fitness.
6. Hiking: A great way to enjoy nature and get your heart rate up.
Examples of muscle-strengthening activities:
Resistance training: Using weights, resistance bands, or bodyweight exercises to build muscle.
Bodyweight exercises: Using your own body weight to build muscle, such as push-ups, pull-ups, and squats.
Weightlifting: Lifting weights to build muscle and strength.
Yoga and Pilates: These practices can help to improve muscle strength and flexibility.
Examples of bone-strengthening activities:
1. Weight-bearing exercises: Activities that involve standing and moving around, such as running, jumping, or hiking.
2. Weightlifting: Lifting weights can help to build and maintain bone density.3. Jumping rope: A fun, high-impact activity that is great for building bone density.
3. Tennis and basketball: These sports involve running, jumping, and other high-impact activities that can help to strengthen bones.
Resources for finding physical activity programs and classes:
1. Local parks and recreation departments often offer a variety of physical activity programs and classes for all ages and abilities.
2. Many gyms and fitness centers offer a wide range of physical activity options, from group fitness classes to personal training.
3. Online resources such as YouTube and fitness apps offer a variety of workout videos and programs that can be done at home or on-the-go.
4. Community organizations such as YMCA, Boys and Girls Club, Community Center or even local schools or college may offer physical activity programs and classes.
Conclusion:
For general health and wellbeing as well as physical activity is important. Regular exercise can enhance mental and cognitive performance while lowering the risk of chronic illnesses including heart diseases, diabetes and obesity(fatness). How much and what kinds of physical exercise are required to attain these health advantages are clearly advised in the Physical Activity Guidelines for Americans.
Meeting the Physical Activity Guidelines for Americans can be challenging especially for those who are busy or have disabilities or chronic conditions. However, there are many ways to include physical activity into daily life and resources available to help individuals meet these guidelines.
