2008 Physical Activity Guidelines

In October 2008 the U.S. Department of Health and Human Services released its latest physical activity guidelines for all Americans. The guidelines are set after an exhaustive review of the latest research related to the health risks associated with inactivity. Inactivity among Americans remains a large concern with little or no progress in increasing the overall number of active adults, children and adolescents. The guidelines are for those 6 years old and up including older adults and those with disabilities. Below are the basic guidelines:

Children and Adolescents (aged 6–17)
Children and adolescents should do 60 minutes or more of physical activity every day with most of the time spent in either moderate or vigorous intensity aerobic activity. At least 3 days a week their activity should involve muscle and bone strengthening activity.

Adults (aged 18–64)
Adults should do 2 hours and 30 minutes a week of moderate intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous intensity aerobic physical activity, or an equivalent combination of moderate and vigorous intensity aerobic physical activity. Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous intensity physical activity, or an equivalent combination of both. Adults should also do muscle strengthening activities that involve all major muscle groups performed on 2 or more days per week.

Older Adults (aged 65 and older)
Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should do exercises that maintain or improve balance if they are at risk of falling.

Adults With Disabilities
Follow the adult guidelines. If this is not possible, these persons should be as physically active as their abilities allow. They should avoid inactivity.

Children and Adolescents With Disabilities
Work with the child's health care provider to identify the types and amounts of physical activity appropriate for them. When possible, these children should meet the guidelines for children and adolescents—or as much activity as their condition allows. Children and adolescents should avoid being inactive.

Pregnant and Postpartum Women
Healthy women who are not already doing vigorous intensity physical activity should get at least 2 hours and 30 minutes (150 minutes) of moderate intensity aerobic activity a week. Preferably, this activity should be spread throughout the week. Women who regularly engage in vigorous intensity aerobic activity or high amounts of activity can continue their activity provided that their condition remains unchanged and they talk to their health care provider about their activity level throughout their pregnancy.

REMEMBER THAT SOME ACTIVITY IS BETTER THAN NONE. IF YOU HAVE A CHRONIC CONDITITON OR ARE UNSURE IF YOUR HEALTH WOULD ALLOW YOU TO BE ACTIVE CONTACT YOUR HEALTH CARE PROVIDER. THE HEALTH BENEFITS OF PHYSICAL ACTIVITY FAR OUTWEIGH THE RISKS.


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