Fit Physical Activity into Your Life, Your Way
The 2008 Physical Activity Guidelines for Americans provides specific recommendations about the types and amounts of physical activity you need to do each week for substantial health benefits. Learn how to fit physical activity into your life, your way.
How Much Physical Activity Do You Need?
In October 2008, the U.S. Department of Health and Human Services (HHS) released the 2008 Physical Activity Guidelines for Americans, a comprehensive set of recommendations for people of all ages and physical conditions. According to the new Guidelines, adults gain substantial health benefits from two hours and 30 minutes a week of moderate-intensity aerobic physical activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Children and adolescents benefit from an hour or more of physical activity a day. Most of the 1 hour or more a day should be either moderate- or vigorousintensity aerobic physical activity. As part of their daily physical activity, children and adolescents should do vigorous-intensity activity on at least 3 days per week. They also should do muscle-strengthening and bone-strengthening activity on at least 3 days per week. The Guidelines set achievable goals for everyone and can be customized according to a person's interests, lifestyle, and goals.
Physical Activity Has Health Benefits
Regular physical activity over months and years produces long-term health benefits and reduces the risk of many long-term health conditions, such as heart disease and diabetes. It can also increase your chances of living longer, help you control your weight, improve the way you feel, and even help you sleep better. Overall, the more physically active you are, the more health benefits you gain.
Some Activity is Better Than None
A main message of the Guidelines is that for all individuals, some activity is better than none, but more is better. If you haven't been active for some time, be sure to start at a comfortable level and add a little more activity as you go along. For most health outcomes, additional benefits occur as the amount of physical activity increases.