New guidelines promote importance of exercise

By DAN STRAYTON
As published Dec. 3, 2008

“Being physically active is one of the most important steps that Americans of all ages can take to improve their health.” That is the primary conclusion in the new landmark report issued by the U.S. Department of Health and Human Services entitled Physical Activity Guidelines for Americans.

After examining this document, the most important statement of fact that jumped out at me was their conclusion that regular physical activity produces “long term health benefits” – that means that exercising now is an investment in your future. The DHHS summarizes the guidelines as such:

Regular physical activity reduces the risk of many adverse health outcomes.

Some physical activity is better than none.

For most health outcomes, additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and/or longer duration.

Most health benefits occur with at least 150 minutes (2 hours and 30 minutes) a week of moderate intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity.

Both aerobic (endurance) and muscle-strengthening (resistance) physical activities are beneficial.

Health benefits occur for children and adolescents, young and middle-aged adults, older adults, and those in every studied racial and ethnic group.

The health benefits of physical activity occur for people with disabilities.

The benefits of physical activity far outweigh the possibility of adverse outcomes.

Along with the physical fitness benefits of having greater strength and stamina for your everyday life, the list of health benefits is long and includes:

decreased risk of premature death and chronic diseases (heart disease, stroke, some cancers, type II diabetes, osteoporosis and depression), decreased risk factors for high blood pressure and cholesterol, enhanced physical functioning, improved cognitive functioning and enhanced mental health

Here’s what the Guidelines say about how much and how often we should exercise:

Children and adolescents should do 1 hour or more of physical activity every day, most of which should be moderate or vigorous intensity

As part of this physical activity, children and adolescents should do muscle and bone-strengthening activities at least 3 days per week

Adults (18-64) should do 2½ hours per week of moderate intensity, or 1¼ hours per week of vigorous intensity aerobic activity. Aerobic activities should be performed in episodes of at least 10 minutes

As part of their daily activity, adults should also do muscle and bone-strengthening activities that involve all major muscle groups on 2 or more days per week

Older adults(65+) should follow the adult guidelines to the best of their ability, depending on current health conditions. They should avoid inactivity. Older adults should do exercises that maintain or improve balance to reduce risk of falling.

The benefits from exercise increase as the amount and intensity of the exercise increase. As stated earlier, some exercise is better than none but more is better. Even those with chronic conditions like diabetes and arthritis and those with disabilities should be focusing on maintaining regular levels of moderate to low intensity physical activity.

It seems like we hear or read it all the time but now the federal government has made it official – we need to get moving and keep moving! A little bit every day, a little more on some days, easy days and hard days, cardio and strength – for our health and our sanity! And, yes, there are risks associated with exercise but the benefits so far outweigh them that they should hardly be in the conversation.

Ideally, we all shoot for 2½ hrs per week (that’s 30 min a day) of moderate physical activity but more benefits come with more activity. “More activity” doesn’t have to mean more time out of your day, it can simply mean doing more in the same amount of time – higher intensity exercise to reach higher goals. Remember to strength train as well – move some weights that challenge your muscles and bones.

And for kids, they need even more, which can be tough if they are not getting it in school. These guidelines were actually designed with policy makers and health professionals in mind. You can use them with your school administrators if you think your child isn’t getting enough activity at school. An active, fit child is a healthy child who focuses better, learns easier and enjoys school more. Visit health.gov/paguidelines for the full report.

Physical Activity Guidelines for Americans – one more reason to keep yourself moving! Good luck!

[Dan Strayton, general manager at Health Unlimited on Century Drive in Mt. Airy, holds a master's degree in exercise physiology and would be happy to answer any questions you may have about exercise, health and fitness. Write to him in care of the Mt. Airy Messenger, P.O. Box 897, Mt. Airy, MD 217710897; or send e-mail to dans@myhealthunlimited.com.]