Week 10- Movement
It is so beautiful outside! This is the perfect time of year for physical activity, in my opinion. It seems like we get so few days where it is enjoyable outdoors, so we are taking full advantage of that this week!
Movement throughout the day is critical to our overall health throughout the lifespan. The recently published Physical Activity Guidelines for Americans highlighted physical activity needs for different age groups and special populations. The main takeaway from these guidelines is that any amount of movement throughout the day counts toward reaching the goal of 150 minutes per week of activity. Below are the guidelines for each specified group, but I encourage you to look over the whole guide sheet to see if something new pops out to you.
The best type of physical activity is the physical activity that you will do and enjoy. So don’t stop searching for your favorite exercise. It’s out there. Exercise with others, listen to music, do your routine during your favorite TV show, make it a routine, get it done first thing so you aren’t too tired at the end of the day, and take breaks throughout your day for physical activity. MOVE MORE, SIT LESS.
Key Guidelines for Preschool-Aged Children
Preschool-aged children (ages 3 through 5 years) should be physically active throughout the day to enhance growth and development.
Adult caregivers of preschool-aged children should encourage active play that includes a variety of activity types.
Key Guidelines for Children and Adolescents
It is important to provide young people opportunities and encouragement to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.
Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily: Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous-intensity aerobic physical activity and should include vigorous-intensity physical activity on at least 3 days a week.
Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week.
Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week.
Key Guidelines for Adults
Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.
Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
Key Guidelines for Older Adults
The key guidelines for adults also apply to older adults. In addition, the following key guidelines are just for older adults:
As part of their weekly physical activity, older adults should do multi-component physical activity that includes balance training as well as aerobic and muscle-strengthening activities.
Older adults should determine their level of effort for physical activity relative to their level of fitness.
Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.
When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
Key Guidelines for Women During Pregnancy and the Postpartum Period
Women should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity a week during pregnancy and the postpartum period. Preferably, aerobic activity should be spread throughout the week.
Women who habitually engaged in vigorous-intensity aerobic activity or who were physically active before pregnancy can continue these activities during pregnancy and the postpartum period.
Women who are pregnant should be under the care of a health care provider who can monitor the progress of the pregnancy. Women who are pregnant can consult their health care provider about whether or how to adjust their physical activity during pregnancy and after the baby is born.
Key Guidelines for Adults With Chronic Health Conditions and Adults With Disabilities
Adults with chronic conditions or disabilities, who are able, should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
Adults with chronic conditions or disabilities, who are able, should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
When adults with chronic conditions or disabilities are not able to meet the above key guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.
Adults with chronic conditions or symptoms should be under the care of a health care provider. People with chronic conditions can consult a health care professional or physical activity specialist about the types and amounts of activity appropriate for their abilities and chronic conditions.
Key Guidelines for Safe Physical Activity
To do physical activity safely and reduce risk of injuries and other adverse events, people should:
Understand the risks, yet be confident that physical activity can be safe for almost everyone.
Choose types of physical activity that are appropriate for their current fitness level and health goals, because some activities are safer than others.
I ncrease physical activity gradually over time to meet key guidelines or health goals. Inactive people should “start low and go slow” by starting with lower intensity activities and gradually increasing how often and how long activities are done.
Protect themselves by using appropriate gear and sports equipment, choosing safe environments, following rules and policies, and making sensible choices about when, where, and how to be active.
Be under the care of a health care provider if they have chronic conditions or symptoms. People with chronic conditions and symptoms can consult a health care professional or physical activity specialist about the types and amounts of activity appropriate for them.
Challenge: Kick it up a notch. Whatever you’re doing for physical activity now, increase your heart rate by 10% for 1-minute on day 1, 5-minutes on day 2, and 10 minutes on day 3.
Question: How do you feel before, during, and after physical activity?
