Physical activity guidelines

We all probably remember the old recommendations from the Surgeon General regarding physical activity - 30 minutes daily, most days of the week. In 2008, the most recent physical activity guidelines were released by the U.S. Department of Health and Senior Services.

2008 physical activity guidelines

Children - ages 6 to 17

• Should accumulate 1 hour or more of physical activity daily.
• Most of that 1 hour should be moderate or vigorous intensity.
  
• As part of that 1 hour or more daily, at least 3 days a week should be vigorous activity.
• Muscle strengthening should be done 3 days per week.
• Children's bodies are designed to play and that's how they should get most activity.
• Children with disabilities should be as active as they are able and avoid inactivity. Parents or caregivers should work with health care providers to determine what is appropriate.
  

Adults - age 18 to 64

• Should accumulate 2 hours and 30 minutes (150 minutes) of moderate aerobic physical activity weekly or 1 hour and 15 minutes (75 minutes) of vigorous aerobic physical activity weekly or an equivalent combination.
• Aerobic activity should be performed in no less than 10 minutes increments, spread throughout the week.
• Increasing that amount can lead to additional health benefits.
• Muscle strengthening activities should be done 2 or more times a week.
• Adults with disabilities should be as active as their abilities allow and avoid inactivity.
• If you are currently inactive, any activity is better than none. Start slowly and work up to the recommendations.
  

Older adults - age 65 and up

• Should follow the adult recommendations.
• If not possible because of limiting or chronic conditions, older adults should be as physically active as possible.
• Avoid inactivity.
• Should do exercises that improve or maintain balance if at risk for falling.
  

Pregnant women

• Follow adult recommendations for moderate physical activity
• If already doing vigorous activity or high amount of activity, can continue as long as their condition remains unchanged
• Talk to health care provider for specific recommendations

Moderate intensity activities are those where your breathing rate and heart rate are raised somewhat and you can talk but it's not as easy as when you are sitting. You wouldn't be able to sing at this intensity. Walking is a moderate intensity activity for most.

Vigorous intensity activities are those where your breathing rate and heart rate are elevated considerably and you would not be able to say more than a few words without stopping for breath. Jogging is a vigorous intensity activity for most.

For more information about the 2008 physical activity guidelines, click this link.