Physical Activity Guidelines for Americans

Introduction to Physical Activity

Physical activity is any movement of the body that increases energy expenditure above the basal level. It is essential for maintaining and improving overall health, reducing the risk of chronic diseases, and enhancing quality of life. The guidelines provide evidence-based recommendations for Americans of all ages and special populations.

Definitions and Types of Physical Activity

Key Definitions

• Physical Activity (Hoffman Text): Activity that is intentional, voluntary, and directed towards achieving an identifiable goal.

• Physical Activity (Guidelines Committee): Any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure above a basal level.

Physical Activity Intensity

• Moderate-intensity: Activities where breathing is harder but conversation is still possible (e.g., brisk walking, doubles tennis, raking leaves). Intensity is measured as 3.0 to 6.0 METs (Metabolic Equivalent of Task).

• Vigorous-intensity: Activities where only a few words can be spoken before needing to breathe (e.g., jogging, shoveling snow, hiking a steep grade). Intensity is ≥ 6.0 METs.

MET (Metabolic Equivalent of Task): A unit used to estimate the amount of oxygen used by the body during physical activity, where 1 MET is the rate of energy expenditure at rest.

Benefits of Physical Activity

Health Benefits

Regular physical activity provides numerous health benefits across the lifespan, including improvements in physical, mental, and cognitive health, as well as reductions in the risk of chronic diseases.

• Improved bone health and weight status for children ages 3 through 5 years

• Improved cognitive function for youth ages 6 to 13 years

• Reduced risk of cancer at a greater number of sites

• Brain health benefits, including possible improved cognitive function, reduced anxiety and depression risk, and improved sleep

• For older adults, reduced risk of falls and injuries from falls

• For pregnant women, reduced risk of excessive weight gain, gestational diabetes, and postpartum depression

• For all groups, reduced risk of all-cause mortality

Purpose of the Physical Activity Guidelines

The guidelines serve as an essential resource for health professionals, providing recommendations for Americans ages 3 years and older. They offer evidence-based advice on promoting health and reducing the risk of chronic disease through physical activity participation, including recommendations for special populations.

Guidelines for Adults (Ages 18-64 Years)

Recommended Amounts

• At least 150 minutes per week of moderate-intensity aerobic activity, or at least 75 minutes per week of vigorous-intensity aerobic activity.

• Greater health benefits are seen with ≥300 minutes per week of moderate-intensity or ≥150 minutes per week of vigorous-intensity activity.

• Muscle-strengthening activities should be included at least 2 days per week, involving all major muscle groups (legs, hips, back, chest, abdomen, shoulders, arms).

Examples of Muscle-Strengthening Activities

• Weight lifting

• Carrying heavy loads

• Heavy manual labor

Special Populations

The guidelines provide tailored recommendations for:

• Preschool-aged children (ages 3–5 years)

• School-aged children (ages 6–17 years)

• Older adults

• Pregnant and postpartum women

• Adults with chronic health conditions

• Adults with disabilities

Relationship Between Physical Activity, Sitting Time, and Mortality

There is a clear relationship between the amount of moderate-to-vigorous physical activity, daily sitting time, and the risk of all-cause mortality. Increasing physical activity and reducing sitting time both contribute to lower mortality risk.

Summary and Key Messages

• Move more and sit less throughout the day.

• Any amount of physical activity is better than none; every minute counts.

• Start with small amounts if necessary and gradually increase activity levels.