All Americans should be regularly physically active to improve overall health and fitness and to prevent many adverse health outcomes. Physical activity affects many health conditions, and the specific amounts and types of activity that benefit each condition vary. Just a few of the never ending benefits of being physically active include;
- Lower risk of early death
- Lower risk of coronary heart disease
- Lower risk of stroke
- Lower risk of high blood pressure
- Lower risk of adverse blood lipid profile
- Lower risk of type 2 diabetes
- Lower risk of metabolic syndrome
- Lower risk of colon cancer
- Lower risk of breast cancer
- Prevention of weight gain
- Weight loss, particularly when combined with reduced calorie intake
- Improved cardio respiratory and muscular fitness
- Prevention of falls
- Reduced depression
- Better cognitive function (for older adults)
- Better functional health (for older adults)
- Reduced abdominal obesity
- Lower risk of hip fracture
- Lower risk of lung cancer
- Lower risk of endometrial cancer
- Weight maintenance after weight loss
- Increased bone density
- Improved sleep quality
What excuse do you have that outweighs the benefits of physical activity?
Four Categories of Aerobic Activity
Classification of Total Weekly Amounts of Aerobic Physical Activity into Four Categories
Levels of Physical Activity
Range of Moderate-Intensity Minutes a Week
Summary of Overall Health Benefits
|Inactive||No activity beyond baseline||None||Being inactive is unhealthy.|
|Low||Activity beyond baseline but fewer than 150 minutes a week||Some||Low levels of activity are clearly preferable to an inactive lifestyle.|
|Medium||150 minutes to 300 minutes a week||Substantial||Activity at the high end of this range has additional and more extensive health benefits than activity at the low end.|
|High||More than 300 minutes a week||Additional||Current science does not allow researchers to identify an upper limit of activity above which there are no additional health benefits.|
- Inactive is no activity beyond baseline activities of daily living.
- Low activity is activity beyond baseline but fewer than 150 minutes (2 hours and 30 minutes) of moderate-intensity physical activity a week or the equivalent amount (75 minutes, or 1 hour and 15 minutes) of vigorous-intensity activity.
- Medium activity is 150 minutes to 300 (5 hours) minutes of moderate-intensity activity a week (or 75 to 150 minutes of vigorous-intensity physical activity a week). In scientific terms, this range is approximately equivalent to 500 to 1,000 metabolic equivalents (MET) minutes a week.
- High activity is more than the equivalent of 300 minutes of moderate-intensity physical activity a week.
Which category do you fall under? How can you raise it to the next level?
Types of Physical Activity
– Examples: brisk walking, running, bicycling, jumping rope or swimming
– Examples: lifting weights, using elastic bands, or body weight for resistance like climbing a tree or doing push-ups
– Examples: jumping jacks, brisk walking, running, weight-lifting
Do you get all 3 types of physical activity each week?
Physical Activity Guidelines for Adults
Do you meet these guidelines?
If you need more tips to fit in more physical activity, please e-mail me and I will help you to implement it into your life!