On Tuesday the government released new physical activity guidelines for Americans. The link I’ve provided offers resources for individuals and health professionals.
Here is a summary by age groups:
Children and Adolescents (aged 6–17)
• Children and adolescents should do 1 hour (60 minutes) or more of physical activity every day.
• Most of the 1 hour or more a day should be either moderate- or vigorous-intensity 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.
Adults (aged 18–64)
• Adults should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic physical activity. Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread throughout the week.
• Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate-intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous-intensity physical activity, or an quivalent combination of both.
• Adults should also do muscle-strengthening activities that involve all major muscle groups performed on 2 or more days per week.
Older Adults (aged 65 and older)
• Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should do exercises that maintain or improve balance if they are at risk of falling.
Moderate Activities – You can talk while you do them, but you can’t sing.
Vigorous Activities – You can only say a few words without stopping to catch your breath.
Go get some activity today!