What are the recommendations for increasing fitness for youth, adults,
and seniors?
There is good news for all Americans. Scientific evidence shows that physical
activity done at a moderate-intensity level can produce health benefits (USDHHS,
1996). If people have been sedentary, they can improve their health and
well-being with regular, moderate levels of activity each day.
Those who participate in moderate- to vigorous-intensity activities regularly
should be encouraged and supported in their efforts to continue. While activity
at a higher intensity or performed longer offers more health benefits, this
level of activity may not be a realistic goal for everyone, at least not to
start with. Many Americans, for whom the term "exercise" brings up negative
images and emotions, can celebrate the good news by setting a new personal
goal-achieving and enjoying the benefits of a regularly active lifestyle that
includes a variety of moderate- and/or vigorous-intensity activities.
Adults should engage in moderate-intensity physical activities for at least
30 minutes on 5 or more days of the week.
- Centers for Disease Control and
Prevention/American College of Sports Medicine
OR
Adults should engage in vigorous-intensity physical activity 3 or more days
per week for 20 or more minutes per occasion
- Healthy People 2010
More good
news is that it's never too late to start an active lifestyle. No matter how old
you are, how unfit you feel, or how long you've been inactive, research shows
that starting a more active lifestyle now through regular, moderate-intensity
activity can make you healthier and improve your quality of life.
This next section provides guidelines for how active you need to be to gain some
benefit and general information on activity levels of Americans.
How active do adults need to be to gain some benefit?
Physical activity does not need to be hard to provide
some benefit. Participating in moderate-intensity physical activity is a vital
component of a
healthy lifestyle for people of all ages and abilities. There is no demographic
or social group in America that could not benefit from becoming more active.
The table* below provides recommendations on how to increase your physical
activity based on your current activity level. Check it out to see where you are
and how you can challenge yourself.
If....
Then...
You do not currently engage in regular physical
activity,
you should begin by incorporating a few minutes of
physical activity into each day, gradually building up to 30 minutes or
more of moderate-intensity activities.
You are now active, but at less than the recommended
levels,
you should strive to adopt more consistent activity:
moderate-intensity physical activity for 30
minutes or more on 5 or more days of the week, or
vigorous-intensity physical activity for 20 minutes or more on 3
or more days of the week.
You currently engage in moderate-intensity activities
for at least 30 minutes on 5 or more days of the week,
you may achieve even greater health benefits by
increasing the time spent or intensity of those activities.
You currently regularly engage in vigorous-intensity
activities 20 minutes or more on 3 or more days of the week,
you should continue to do so
*Scientific evidence to date supports the
statements above.
What is "moderate-intensity physical activity?"
Moderate-intensity physical activity refers to any
activity that burns 3.5 to 7 Calories per minute (kcal/min) (Ainsworth et al.,
2000). These levels are equal to the effort a healthy individual might burn
while walking briskly,
mowing the lawn, dancing, swimming for recreation, or bicycling.
What is "vigorous-intensity physical activity?"
Vigorous-intensity physical activity refers to any
activity that burns more than 7 Calories per minute (kcal/min) (Ainsworth et
al., 2000). These levels are equal to the effort a healthy individual might burn
while jogging, engaging in heavy yard work, participating in high-impact aerobic
dancing, swimming
continuous laps, or bicycling uphill.
On average, regularly participating in one or more
moderate-intensity or vigorous-intensity activities is required to burn a
minimum of 150 Calories of energy per day, 7 days per week, or total of 1,000
Calories/week (Jones et al., 1998).
The time needed to burn 150 Calories of energy in a day depends
on the intensity of the activities chosen. For example, if someone
selects moderate-intensity activities, the time required to meet the
minimum recommendation would be generally 30 minutes per day. The
more vigorous the activities chosen, the less time needed (22
minutes or less) to burn the minimum of 150 Calories during the day.
Number of Minutes of Activity Required to Burn 150 kcalories
Are there special recommendations for young people?
It is recommended that children and adolescents participate in at least 60
minutes of moderate intensity physical activity most days of the week,
preferably daily.1
Children and adolescents can choose any type of moderate or higher intensity
physical activity, such as brisk walking, playing tag, jumping rope, or
swimming, as long as it is adds up to at least one hour a day.
For children and adolescents, regular physical activity has beneficial
effects on the following aspects of health:
Weight
Muscular strength
Cardiorespiratory (aerobic) fitness
Bone mass (through weight-bearing physical
activities)
Blood pressure (for hypertensive youth)
Anxiety and stress
Self-esteem
Children and adolescents who are just beginning to be
physically active should start out slowly and gradually build to higher levels
in order to prevent the risk of injury or feel defeated from unrealistic goals. It is important that
children and adolescents are encouraged to be physically active by doing things
that interest them. This will help them establish an active lifestyle early on.
As a parent, you have an important role in shaping your children's
physical activity attitudes and behaviors. Here are some tips to
encourage your children to be more physically active.
Set a positive example by
leading an active lifestyle yourself, and make physical activity part of your
family's daily routine such as designating time for family walks or playing
active games together.
Provide opportunities for
children to be active by playing with them. Give them active toys and
equipment, and take them to places where they can be active.
Offer positive reinforcement for the physical activities in which your child participates and encourage
them as they express interest in new activities.
Make physical activity fun. Fun activities can be anything the child enjoys, either structured or
non-structured. They may range from team sports, individual sports, and/or
recreational activities such as walking, running, skating, bicycling,
swimming, playground activities, and free-time play.
Ensure that the activity is age appropriate and, to ensure safety, provide protective equipment such
as helmets, wrist pads, and knee pads.
Find a convenient place
to be active regularly.
Limit the time your children watch television or play video
games to no more than two hours per day. Instead, encourage your
children to find fun activities to do with family members or on
their own that simply involve more activity (walking, playing chase,
dancing).
Are there special recommendations for seniors?
Being physically active can prevent and help treat many
of the most common chronic medical conditions associated with old age. Physical
activity is one of the most important steps older adults can take to maintain
physical and mental health and quality of life. Scientists have proven that
being active can help reduce the risk of obesity, high blood pressure, diabetes,
osteoporosis, stroke,
depression, colon cancer, and premature death. Yet today, more than 60% of older
adults are inactive. Older adults face the same obstacles to being more
physically active as younger adults but also have special concerns.
The Challenge to Get Moving
Getting older adults to be active is a challenge. The
average American lives a long time, but many are sedentary, physically unfit,
and experience disability from chronic medical conditions as they age.
Physicians and exercise experts hear many reasons from older adults as to why
they are not active: It doesn't feel good. It makes my arthritic joints hurt. It
takes too much time. It's boring. However, older adults need physical activity
like everyone else, at least as much as younger adults. In fact, the loss of
strength and stamina often attributed to aging is in part caused by reduced physical activity.
Walking groups and physical activity programs especially designed for older
adults can help seniors become-and remain active. For example, senior swim clubs
and water aerobic classes are excellent activities for people with arthritis.
The Need for Strength
Strength training is recommended for all adults, but it
is a vital link to health for older adults. The reason is that strength training
prevents sarcopenia, the muscle deterioration that comes with aging, and also
helps maintain bone mass. "Stronger people have better health outcomes," noted
Dr. David Buchner, Chief of CDC's Physical Activity and Health Branch and
renowned Gerontologist. However, some elderly people avoid physical activity and
become sedentary out of fear of falling and fracturing a bone. Dr. Buchner added
that emerging data indicate that physical activity can prevent falls by
improving strength, balance, and endurance.
Keeping Young at Heart Aerobic activity (also known as
cardiorespiratory or cardiovascular endurance activity) is also important. It keeps the heart strong,
lowers blood pressure, and relieves anxiety and depression. Older adults can
obtain significant health benefits with moderate physical activity, such as
walking or gardening.
"We need to make physical activity part of the daily routine for older
adults," said Dr. Buchner. Health clubs also provide older adults with a variety
of opportunities to improve their aerobic fitness, muscular strength, and
flexibility. Dr. Buchner adds, "Traditionally health and fitness facilities have
marketed mainly to body-conscious younger adults, who focus on the cosmetic
effects. It's great to see that health clubs have developed more programs for
older adults, and we hope this trend continues."
*The
above information was adapted from: CDC, NCCDPHP. Special focus: healthy aging.
Chronic Disease Notes and Reports
1999;12(3):10-11.
Recommendations
The CDC/ACSM
recommends that all adults should accumulate at least 30 minutes of
moderate-intensity physical activity on five or more days of the
week. Cardiorespiratory (aerobic) endurance, strength, balance, and
flexibility exercises should all be part of a physical activity
program for older adults. No one type of activity will bring about
all the benefits of physical activity. It is important to include
all of them. Older adults can meet the physical activity
recommendation with a combination of these activities using the
following sample schedule:
Cardiorespiratory: Participate in moderate-intensity
aerobic activities 3-5 days a week for at least 30 minutes each session.
Flexibility*: Stretch every day.
Strength training: Do strength-building activities 2-3 days
per week.
*Flexibility refers to how fully one's
joints or limbs are able to move. Being flexible allows for
easier movements and reduced pain in joints so that it is also
easier to perform daily activities of independent living. By
adding stretching to your daily physical activity plan, you can
help keep your joints flexible which will help you move with
more freedom and comfort.
Participating in these types of activities can help you more
easily perform many of your day-to-day tasks. For example, being
more flexible will help you more easily do things like reaching in
your cupboard and tying your shoes. Being stronger and having more
balance will help you lift and carry items like sacks of groceries
and will make it easier to get in and out of chairs and the bathtub.
Improving your cardiorespiratory endurance will allow you to do
things like climbing stairs, dancing, or playing with grandchildren
without getting out of breath.
The chart below provides ideas of activities in the areas of
cardiorespiratory endurance, strength, and flexibility. Many of
these activities will also help improve your balance. Most
importantly, choose activities that you enjoy. This will make it
more likely that you'll keep doing them!
High blood pressure, also known as hypertension, is a repeatedly
elevated blood pressure exceeding 140 over 90 mmHg -- a systolic pressure above
140 with a diastolic pressure above 90. There are two causes of high blood pressure, primary and secondary. Primary high blood pressure is much more common that secondary and its basic causes or underlying defects are not always known. It is known that a diet high in salt increases the risk for high blood pressure, as well as high cholesterol. Genetic factors are also a primary cause. Secondary high blood pressure is generally caused by another condition such as renal hypertension, tumors, and other conditions. Treatment for high blood pressure is generally lifestyle changes and if necessary, diet.
Anxiety is a feeling of apprehension and fear characterized by physical symptoms. Anxiety disorders are serious medical illnesses that affect approximately 19 million American adults.
Muscle spasms are involuntary muscle contractions that come on suddenly and are usually quite painful. Dehydration, doing strenuous exercise in a hot environment, prolonged muscle use, and certain diseases of the nervous system may cause muscle spasms. Symptoms and signs of a muscle spasm include an acute onset of pain and a possible bulge seen or felt beneath the skin where the muscle is located. Gently stretching the muscle usually resolves a muscle spasm.
A hernia is an opening or weakness in the muscular structure of the wall of the abdomen. This defect causes a bulging of the abdominal wall. Symptoms of a hernia include pain or discomfort and a localized swelling somewhere on the surface of the abdomen or in the groin area.
Panic attacks are sudden feelings of terror that strike without warning. These episodes can occur at any time, even during sleep. A person experiencing a panic attack may believe that he or she is having a heart attack or that death is imminent. The fear and terror that a person experiences during a panic attack are not in proportion to the true situation and may be unrelated to what is happening around them. Most people with panic attacks experience several of the following symptoms: racing heartbeat, faintness, dizzyness, numbness or tingling in the hands and fingers, chills, chest pains, difficulty breathing, and a feeling of loss or control. There are several treatments for panic attacks.
Diabetes mellitus is a chronic condition characterized by high levels of sugar (glucose) in the blood. The two types of diabetes are referred to as type 1 (insulin dependent) and type 2 (non-insulin dependent). Symptoms of diabetes include increased urine output, thirst, hunger, and fatigue. Treatment of diabetes depends on the type.
Bursitis of the hip results when the fluid-filled sac (bursa) near the hip becomes inflamed due to localized soft tissue trauma or strain. Symptoms include stiffness and pain around the hip joint. If the hip bursa is not infected, hip bursitis can be treated with ice compresses, rest, and antiinflammatory and pain medications.
Foot pain may be caused by injuries (sprains, strains, bruises, and fractures), diseases (diabetes, Hansen disease, and gout), viruses, fungi, and bacteria (plantar warts and athlete's foot), or even ingrown toenails. Pain and tenderness may be accompanied by joint looseness, swelling, weakness, discoloration, and loss of function. Minor foot pain can usually be treated with rest, ice, compression, and elevation and OTC medications such as acetaminophen and ibuprofen. Severe pain should be treated by a medical professional.
A stroke results from impaired oxygen delivery to brain cells via the bloodstream. A stroke is also referred to as a CVA, or cerebrovascular incident. Symptoms of stroke include: sudden numbness or weakness of the face, arm or leg. Sudden confusion, trouble speaking or understanding. Sudden trouble seeing in one or both eyes, sudden trouble walking, dizziness, or loss of balance, and/or sudden severe headache with no known cause. A TIA, or transient ischemic attack is a short-lived temporary impairment of the brain caused by loss of blood supply. Stroke is a medical emergency.
Athlete's foot (tinea pedis) is a skin infection caused by the ringworm fungus. Symptoms include itching, burning, cracking, peeling, and bleeding feet. Treatment involves keeping the feet dry and clean, wearing shoes that can breathe, and using medicated powders to keep your feet dry.
Fibromyalgia, formerly
known as fibrositis, causes chronic pain, stiffness, and
tenderness of muscles, tendons, and joints without detectable inflammation. Fibromyalgia patients have an unusually low pain threshold. Symptoms of fibromyalgia include fatigue, abnormal sleep, mental/emotional disturbances, abdominal pain, migraine and tension headaches, and irritable bladder. Treatment of fibromyalgia involves patient education, medication, exercise, and stress reduction.
Cholesterol is naturally produced by the body, and is a building block for cell membranes and hormones. Low-density lipoprotein (LDL) cholesterol is the "bad" cholesterol, conversely, high-density lipoprotein (HDL) cholesterol is the "good" cholesterol. High cholesterol treatment includes lifestyle changes (diet and exercise), and medications such as statins, bile acid resins, and fibric acid derivatives.
Menopause is the time in a woman's life when menstrual periods permanently stop, also called the “change of life." Menopause symptoms include hot flashes, night sweats, irregular vaginal bleeding, vaginal dryness, painful intercourse, urinary incontinence, weight gain, and emotional symptoms such as mood swings. Treatment of menopausal symptoms varies, and should be discussed with your physician.
A torn meniscus (knee cartilage) may be caused by suddenly stopping, sharply twisting, or deep squatting or kneeling when lifting heavy weight. Symptoms of a meniscal tear include pain with running or walking long distances, popping when climbing stairs, a giving way sensation, locking, or swelling. Treatment depends upon the severity, location, and underlying disease of the knee joint.
Stress occurs when forces from the outside world impinge on the individual. Stress is a normal part of life. However, over-stress, can be harmful. There is now speculation, as well as some evidence, that points to the abnormal stress responses as being involved in causing various diseases or conditions.
Rosacea is a skin disease that causes redness of the forehead, chin, and lower half of the nose. In addition to inflammation of the facial skin, symptoms include dilation of the blood vessels and pimples (acne rosacea) in the middle third of the face. Oral and topical antibiotics are treatments for rosacea. If left untreated, rhinophyma (a disfiguring nose condition) may result.
Jock itch is an itchy red rash that appears in the groin area. The rash may be caused by a bacterial or fungal infection. People with diabetes and those who are obese are more susceptible to developing jock itch. Antifungal shampoos, creams, and pills may be needed to treat fungal jock itch. Bacterial jock itch may be treated with antibacterial soaps and topical and oral antibiotics.
Learn about osteoporosis, a condition characterized by the loss of bone density, which leads to an increased risk of bone fracture. Unless one experiences a fracture, a person may have osteoporosis for decades without knowing it. Treatment for osteoporosis may involve medications that stop bone loss and increase bone strength and bone formation, as well as quitting smoking, regular exercise, cutting back on alcohol intake, and eating a calcium- and vitamin D-rich balanced diet.
Asthma is a common disorder in which
chronic inflammation of the bronchial tubes (bronchi) makes them swell, narrowing the airways. Signs and symptoms include shortness of breath, chest tightness,
cough and wheezing.
Shin splints result from inflammation from injury to the tendon and adjacent tissues in the front of the outer leg. Shin splints commonly occur in runners or aggressive walkers, causing pain and discomfort. An increase in workout intensity, weak ankles and pronation may be to blame for shin splints. Stretching, strengthening, and icing the affected area are effective treatments for shin splints. Rest and anti-inflammatory medications are also advised.
Insulin resistance is the diminished ability of cells to respond to the action of insulin in transporting glucose (sugar) from the bloodstream into muscle and other tissues. Causes of insulin can include conditions such as stress, obesity, metabolic syndrome, and steroid use. Some of the risk factors for insulin resistance include fatty liver, heart disease, strokes, peripheral vascular disease, high cholesterol, and smoking. Treatment for insulin resistance are lifestyle changes and if necessary, medication.
Chondromalacia patella (housemaid's knee or secretary's knee) results from misalignment of the kneecap as it slides over the lower end of the thigh bone. Symptoms include tightness or fullness in the knee area, swelling, and mild discomfort. Treatment includes the use of anti-inflammatory medications, in addition to stretching, strengthening and icing the knee.
Cystic fibrosis is a disease of the mucus and sweat glands. Cystic fibrosis is an inherited disease. The outcome of the disease leaves the body malnourished, bulky and fouls smelling stools, vitamin insufficiency, gas, painful or swollen abdomen, infertility, susceptible to heat emergencies, and respiratory failure. There is no cure for cystic fibrosis, treatment of symptoms is used to manage the disease.
Concussion is a short-lived loss of brain function that is due to head trauma. There are two types of concussion, simple and complex. Symptoms of concussion include headache, nausea, dizziness, dazed feeling, irritability, visual symptoms. Physical signs include poor concentration, emotional changes, slurred speech, and personality changes. Concussion is diagnosed with physical examination and testing. Treatment for concussion in general are treatment for control of the symptoms, and time.
Anaphylaxis is a serious allergic reaction that affects a number of different areas of the body at one time, and can be fatal. Causes of anaphylaxis can be food allergy, latex allergy, allergy to insect or but stings/bites, asthma, or other materials or conditions. Symptoms include flushing, itching, hives, anxiety, rapid or irregular pulse. Severe symptoms may be throat and tongue swelling, swallowing, and difficulty breathing. Some disorders appear similar to anaphylaxis such as fainting, panic attacks, blood clots in the lungs, heart attacks, and septic shock. If you think that you may be having an anaphylactic reaction, seek emergency care or call 911 immedately.
A frozen shoulder (adhesive capsulitis) is when the shoulder joint experiences a significant loss in its range of motion due to inflammation, scarring, or injury. Treatment involves anti-inflammatory medication, cortisone injections, and physical therapy.
Varicose vein: A dilated (widened) tortuous (twisting) vein, usually involving a superficial vein in the leg, often associated with incompetency of the valves in the vein. These visible and bulging veins are often associated with symptoms such as tired, heavy, or aching limbs. Spider veins are a group of widened veins that can be seen through the surface of the skin.
An injury to a ligament is called a sprain, and an injury to muscle or tendon is called a strain. Sprains and strains may be caused by repetitive movements or a single stressful incident. Symptoms include pain and swelling. Though treatment depends upon the extent and location of the injury, rest, ice, compression, and elevation are key elements of treatment.
Osteopenia is a bone condition characterized by bone loss that is not as severe as in osteoporosis. Bone fracture is the typical symptom of osteopenia, though the condition may be present without symptoms. Treatment involves lifestyle modifications (quitting smoking, not drinking in excess) and ensuring an adequate intake of vitamin D and calcium.
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