Current Physical Activity Guidelines of Americans

Physical activity is important for every person to do every day. It provides many benefits for physical and mental health. Health.gov provided us the new guideline back in 2018 and it has become the guideline to follow in order to get the recommended physical activity for each group. This is a guideline based on Health.gov and divided into different groups to illustrate specific details for cardiorespiratory fitness, muscular fitness, and flexibility. Follow the guideline that best describes you.

Preschool Aged Children (3-5 years old)

  • Physically active throughout the day for better growth and development
  • Adult caregivers should encourage preschool aged children to actively play various types of activities like games

School Aged Children and Adolescents (6-17 years old)

  • 60 min/1 hour or more of moderate-to-vigorous intensity of daily physical activity
  • Aerobic: 60 min/1 hour or more daily physical activity of moderate-to-vigorous intensity but 3 days a week for mainly vigorous intensity
  • Muscle Strengthening: 3 days a week as part of 60 min or more daily physical activity
  • Bone Strengthening: Same as muscle strengthening

Adults (18-64 years old)

  • MOVE MORE AND SIT LESS
  • 150 min to 300 min a week of moderate intensity aerobic activities, 75 min to 150 min a week of vigorous intensity, and/or have equivalent combination of moderate-to-vigorous intensity
  • Muscle Strengthening: 2 or more days a week of moderate or greater intensity focusing on all major muscle group

Older Adults (65 and older)

  • Include multicomponent physical activity like balance training with aerobic and muscle strengthening activities
  • Determine levels of effort relative to their level of fitness
  • Those with chronic conditions should understand whether or how their conditions affect their ability to perform physical activity in a safe manner
  • If you cannot do 150 min of moderate intensity aerobic activity due to chronic conditions, be as physical active as your abilities and conditions allow you to

Adults with chronic health conditions and disabilities

  • 150 min to 300 min a week of moderate intensity aerobic activities, 75 min to 150 min a week of vigorous intensity, and/or have equivalent combination of moderate-to-vigorous intensity
  • Muscle Strengthening: 2 or more days a week of moderate or greater intensity focusing on all major muscle group
  • Engage regular physical activity according to their abilities and avoid any inactivity like sitting
  • Be under the care of a health care provider
  • Consult with your health care professional or physical activity specialist about what type and amount of activity is appropriate for their abilities with chronic conditions

Women during pregnancy and postpartum period

  • 150 min of moderate-intensity aerobic activities
  • Continue activity during pregnancy and postpartum period if you are habitually engage in vigorous-intensity aerobic activities or if you are physically active before pregnancy
  • Pregnant women need to be under care of health care provider to monitor progress of pregnancy
  • Pregnant women also need to consult their health care provider on whether or how to adjust physical activity during pregnancy and after the baby is born

Safe Physical Activity Tips

  • You must understand the risks and be confident that physical activity is safe for almost everyone
  • Choose types of physical activity appropriate for current fitness level and health goals, yet, some activities are safer than other
  • Inactive people need to start slow and go slow with lower intensity activities and gradually increase how often and how long activities are done
  • Protect yourself by using appropriate gear and sports equipment depending on what type of physical activity you are participating in
  • Choose a safe environment, follow rules and policies, make sensible choices on when, where, and how to be active
  • Be under care of health care provider for chronic conditions or symptoms. Those with chronic condition and symptoms can consult their health care professional or physical activity specialist on types and amount of activity appropriate for them

 

If you want to learn more information on the current physical activity guidelines click this link: https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf

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