Tag: Physical Activity

Parks, Trails and Greenways Plus Programming Can Increase Physical Activity

Parks, trails, and greenways are an important part of a community. They are places where people can move, relax, and enjoy time with others. A new Community Preventive Services Task Force (CPSTF) recommendation shows that science backs up the idea that these places can help people be physically active.

But simply having these community spaces is not enough. Additional efforts are needed to help people use these spaces to increase their physical activity.

What is the new recommendation?

To increase physical activity, CPSTF recommends park, trail, and greenway infrastructure interventions when combined with additional interventions. Infrastructure interventions include improvements to built and natural environments. Additional interventions include structured programs, like walking groups, fitness classes, and organized sports, as well as efforts to improve community engagement, enhance access, or increase awareness.

When these interventions are combined, the number of people who use parks, trails, and greenways—and use them specifically to get moderate-to-vigorous physical activity—increases.

CPSTF also suggests that communities work with partners across sectors to identify barriers to access and use of green spaces and ensure equity, engagement, safety, and accessibility for all populations.

What are the benefits of physical activity and green spaces?

Physical activity is one of the best things people can do to improve their health. And being active in nature has physical, mental, and social benefits. For example, people who have more access to green environments tend to move more than people with limited access. Specifically, people who live close to a park and feel safe there are more likely to walk, roll, or bike to the park and use it for physical activity.

Outdoor recreation areas also provide places where people can observe or interact with nature, reduce stress, and improve their mental health. They provide places where families can play and neighbors can meet, which can improve family and community connections.

Parks can also provide environmental benefits by reducing air and water pollution, protecting areas from inappropriate development (for example, on flood plains or steep slopes), and mitigating urban heat islands. They help reduce the risk of illness and injury by providing safe spaces where people can play and be active away from busy streets and commercial zones.

Although everyone should have access to these benefits, long-standing, systemic social inequities have led to some populations living in areas with limited park, trail, or greenway access. This inequity may increase their risk of being physically inactive and having associated chronic disease conditions.

Cross-sector partnerships can help address inequities and barriers to physical activity through interventions that enhance community engagement, raise awareness of natural environments, and improve access to safe opportunities for outdoor activity in these environments.

How is the CPSTF recommendation relevant to the American Fitness Index?

Several indicators in the American Fitness Index address recreational and natural environments. By developing new, high-quality parks, trails, and greenways, especially in historically underserved areas, communities could improve their score in two areas: parks per 10,000 residents and the percentage of residents within a 10-minute walk to a park. Communities could also improve their community/environment score by enhancing their park-based recreational facilities. They could improve their personal health score by improving park access, which will help residents be more physically active and have strong personal fitness.

How does the CPSTF recommendation support Active People, Healthy Nation?

Active People, Healthy NationSM is a national initiative led by CDC to help 27 million people become more physically active by 2027. Creating or enhancing access to places for physical activity—such as building walking trails or providing access to existing nearby facilities—and providing information to encourage their use is one of the initiative’s core strategies to increase physical activity.

The new CPSTF recommendation reinforces this strategy by providing evidence of the relationship between parks, trails, and greenways and increased physical activity.

Visit the Active People, Healthy Nation website to subscribe to the monthly newsletter, share success stories, and learn how to get involved.

Additional Resources

Disclaimer: The findings and conclusions in this blog post are those of the authors and do not necessarily represent the official position of the Centers for Disease Control and Prevention.

Authors:
Kaitlin Graff, MSW, MPH, Program Coordinator, McKing Consulting Corporation/Physical Activity and Health Branch, Division of Nutrition, Physical Activity, and Obesity, Centers for Disease Control and Prevention

Akimi Smith, MPH, Evaluation Fellow, Physical Activity and Health Branch, Division of Nutrition, Physical Activity, and Obesity, Centers for Disease Control and Prevention

David Brown, PhD, FACSM, Senior Behavioral Scientist, Physical Activity and Health Branch, Division of Nutrition, Physical Activity, and Obesity, Centers for Disease Control and Prevention

Moving More to Improve Mental Health: What City Officials Need To Know

One of the personal health indicators selected for inclusion into ACSM’s American Fitness Index is a measure of the mental health status of city residents. Mental health and physical health are both important components of overall health and are themselves closely connected. Mental health plays a major role in maintaining good physical health. Mental health issues, such as depression and anxiety, are known to reduce people’s ability and desire to participate in health-promoting behaviors. In addition, poor mental health increases the risk of developing a chronic physical health problem such as diabetes, heart disease and stroke.

Given the importance of good mental health to overall health, investing in resources to increase physical activity would be one way community leaders could improve their residents’ overall health and fitness. There is a growing body of evidence that recognizes the positive effects of exercise on reducing anxiety, stress and depression.

Current research shows why physical exercise is essential to mental health. In addition to other biochemical mechanisms, exercise is well known to stimulate the body to produce endorphins and enkephalins, the body’s natural “feel-good” hormones, which can improve an individual’s mood and make problems seem more manageable. Psychological mechanisms influence the effects of exercise on mood states, as suggested by both the distraction hypothesis and the self-efficacy hypothesis. The simple act of focusing on exercise can give us a break from current concerns and damaging self-talk.

Other research has shown that physical activity may play an important role in the prevention, treatment and management of mild to moderate mental health illnesses, especially depression and anxiety. Although people with depression tend to be less physically active than non-depressed individuals, increasing their participation in aerobic exercise and/or strength training has been shown to reduce depressive symptoms significantly. Anxiety symptoms and panic disorder also improve with regular exercise, and beneficial effects appear to equal that found with meditation or relaxation. Data suggests that acute anxiety responds particularly well to physical activity.

While participating in exercise generally is beneficial for both physical and mental health, it is important to note that people have widely varying preferences for the types of activity in which they may want to engage. Clearly, the mental health benefits are associated with physical activities that people want to do and enjoy doing. Consequently, cities should provide access to a variety of types of activity so that residents can choose those that are most attractive to them and that would be of greatest benefit to both their mental health and physical health.

Increasing access to physical activity resources like parks, trails and community centers is particularly important now that the COVID-19 pandemic has increased the need for mental health care in an already strained mental health system. The most recent published literature has documented a notable increase in reported depression and anxiety as a result of the COVID-19 pandemic. At the same time, there has been increased demand for public spaces to be physically active. Being physically active outdoors is particularly beneficial for mental health.

In addition to improving access to physical activity resources, city officials must partner together with business and community leaders to increase access to mental health services and reduce mental health stigma. Innovative initiatives are particularly important now to help those in need of mental health care access the care they need, including:

  • Using public service announcements to decrease mental health stigma,
  • Expanding access to community mental health centers,
  • Co-locating mental health services with primary health care services,
  • Supporting the use of telemedicine to increase the availability of mental health services,
  • Improving health care providers’ and first responders’ awareness and use of mental health referral networks, and
  • Expanding evidence-based training for mental health providers.

Many cities have implemented initiatives like these to improve access to mental health care for their residents. ACSM applauds their efforts and encourages other cities to adopt programs that have been shown to be effective elsewhere.

 

Author:  Terrell W. Zollinger, DrPH, Professor Emeritus, Indiana University

fitness equipment including tennis shoes, a water bottle, fitness tracker, hand weights and headphones

New Year, New You? Resources to Support an Active Lifestyle

If you’re among  the millions of Americans who want to start moving more in the new year, finding resources to exercise safely can be challenging. Whether you’re just getting started or a gym pro, ACSM has resources to help you move more and sit less!

Turn on the Tech

ACSM’s Health & Fitness Journal® has announced the top fitness trends for 2022: Wearable technology tops the list for the 3rd time in four years, followed by home exercise gyms and outdoor activities.  Learn about the top 10 trends and access free resources!

Wearable technology like smart watches and heart rate monitors can measure your steps, calories, heart rate, respiration, oxygen saturation and much more. Regardless of device or brand, using fitness tracker technology can help motivate you and can keep you accountable to your goals.

Home Sweet Home

If you’re looking to stay active at home,  ACSM offers free on-demand exercise classes, help selecting a virtual fitness class, as well as tips for equipping a home gym.

ACSM Summit Workouts | YouTube Playlist Need a full at-home workout? Check out these  workouts that were presented at previous ACSM Health & Fitness Summit events!

Exercise at Home: Options for People with Disability or Chronic Health Conditions | Video from ACSM partner NCHPAD

Virtual Fitness: Choosing A Program That Is Right for You | From  ACSM’s Health & Fitness Journal®

Home Weight Room Equipment  | Infographic

3 Essentials for Building a Home Gym  | Blog Looking to outfit your home gym? Here are tips for optimizing your set up, regardless of your budget, and a  breakdown of the most common equipment that you can purchase so you can determine which items are best for you!

Pandemic Safety

The COVID-19 pandemic continues to challenge communities around the world. Getting and staying active is a great way to strengthen your immune system, reduce anxiety, and improve sleep quality. In fact,  adults that were inactive before diagnosis were 2.49 times more likely to die of COVID-19 than those that met the physical activity guidelines1.

Staying Physically Active During the COVID-19 Pandemic |  Explore ACSM’s curated resources to help you and your family stay physically active during the pandemic.

Safe Return to Physical Activity After COVID-19  | Read Dr. Meredith Turner’s recommendations for returning to physical activity following a COVID-19 diagnosis based on the severity of infection and duration of symptoms.

Tips to Get Moving Again After COVID-19  | Infographic from the EIM Clinical Practice Committee

Reference:

  1. Sallis R, Young DR, Tartof SY, et al. Physical inactivity is associated with a higher risk for severe COVID-19 outcomes: a study in 48 440 adult patients. British Journal of Sports Medicine  2021; 55: 1099-1105.
heart and EKG on orange background

Healthy Hearts Power Fit Cities

February is American Heart Month, and there is no better time to appreciate the benefits of cardiovascular fitness and a strong heart! Heart disease is the leading chronic disease cause of mortality in the U.S., accounting for one in every four deaths1. Cardiovascular fitness plays an important role in reducing not only deaths from heart disease, but also the risk of coronary heart disease, hypertension, diabetes and stroke2.

In thinking about cardiovascular fitness, I found a striking similarity with my recent experience of completing several home improvement projects. Within a few short months, my house required a new water heater, AC system and significant updates to insulation. Although these systems typically go unnoticed when functioning well, they are important to my daily living and quality of life. My focus can be on the joys of work and play within the walls of a comfortable, adaptable and efficient home.

Cardiovascular fitness is your heart and vasculature’s ability to deliver oxygen throughout the body to the working muscles. We can’t see it, and, like a water heater or AC system, we can take it for granted, but it affects how well we work and play. It can take some effort to improve or maintain your cardiovascular system, but it is absolutely worth it! If our heart is efficient and strong, our health and quality of life benefits. At a daily level, cardiovascular fitness can improve our productivity and focus at work, give us more energy to play a round of tag with our grandchildren or propel us to walk the extra half mile to reach the city pier.

top 10: % or residents meeting aerobic activity guidelines 2020The best way to improve and maintain cardiovascular fitness is through physical activity that elevates your heart rate to at least moderate intensity levels. Only 50% of U.S. adults report meeting the recommended amounts of 150 minutes per week. Madison, WI is the leading city in the 2020 American Fitness Index rankings with an estimated 65%, and Laredo, TX is ranked lowest with only 34% of people reporting the recommended levels of activity. Use this handy infographic to learn how to monitor your exercise intensity.

The ultimate choice to be physically active is with each individual. However, the community’s environmental resources and policies will help or hinder these individual levels of physical activity and ultimately, cardiovascular fitness. Providing access to recreational facilities and parks for all residents allows for enhanced opportunities to be physically active. According to data collected for the Fitness Index, 100% of Boston, MA and San Francisco, CA residents are within a 10-minute walk to a park. The Fitness Index also tracts specific recreational facilities ranging from park playgrounds (Madison leading with 6.9 per 10,000 residents) to public swimming pools (lead by Cleveland, OH with 11 per 100,000 residents). Larger scale Complete Street policies that provide safe and aesthetically pleasing infrastructures for active walking and cycling can be important ways to increase aerobic activity and improve fitness. Cities across the country are beginning to adopt and implement strong Complete Streets policies, such as New Orleans, LA, Seattle, WA, St. Louis, MO, and Buffalo, NY.

I ultimately made the decision to make home improvements, however, I received support from local and state government resources and incentives programs along the way that made my decision easier. Promoting good cardiovascular fitness of each community member should be considered an individual and community priority just like keeping our homes in shape. Under the surface of a fit city, lies the heart of every resident to drive its vibrancy.

 

To learn more about heart health and physical activity, explore ACSM’s heart health resources.

 

Author: Amanda Paluch, Ph.D., University of Massachusetts Amherst

Citations

  1. Virani SS, Alonso A, Benjamin EJ, Bittencourt MS, Callaway CW, Carson AP, et al. Heart disease and stroke statistics—2020 update: a report from the American Heart Associationexternal icon. Circulation. 2020;141(9):e139–e596.

2. Ozemek C, Laddu DR, Lavie CJ, Claeys H, Kaminsky LA, Ross R, Wisloff U, Arena R, Blair SN. An Update on the Role of Cardiorespiratory Fitness, Structured Exercise and Lifestyle Physical Activity in Preventing Cardiovascular Disease and Health Risk. Prog Cardiovasc Dis. 2018 Nov-Dec;61(5-6):484-490. doi: 10.1016/j.pcad.2018.11.005. Epub 2018 Nov 13. PMID: 30445160.

woman standing and stretching at her desk

Staying Active During the COVID-19 Pandemic: Meeting Physical Activity Guidelines

The coronavirus pandemic has had a large impact on our daily life activities including our work, how we move from point A to point B, the time we spend in our homes and what we do recreationally. Physical activity is classified into four major domains: occupation, transportation, household and leisure-time; and all of these domains have also been directly impacted by COVID-19. Considering that exercise improves our mood and sleep, optimizes our immune system and can reduce stress and anxiety, it is now more important than ever to adhere to a physically active lifestyle. The most recent public health guidelines to control the spread of COVID-19 do not interfere with our ability to meet the ACSM-CDC physical activity guidelines.

To reduce the spread (or “flatten the curve”) of COVID-19 the federal government recommends the following:

The Physical Activity Guidelines for Americans provide a variety of recommendations for people of different ages and conditions. Briefly, children aged three to five years need physical activity throughout the day, every day, for growth and development. Children and adolescents aged six to 17 years need at least 60 minutes of moderate-to-vigorous intensity physical activity daily. Adults need 150 minutes a week of moderate-to-vigorous-intensity activity. Lastly, regardless of your age, some physical activity is better than none.

Is it possible to maintain a physically active lifestyle during the pandemic?

How can I incorporate enough physical activity to remain in optimal physical and mental health? How can I stay active if I am asked to work from home or remain socially distanced from others? These are very good questions, and the answers show that the sets of recommendations for physical activity and flattening the curve are not mutually exclusive. We can act consciously to reduce the spread of the virus that causes COVID-19, and we can maintain physical activity levels.

According to the CDC, “parks, trails and open spaces can provide opportunities for physical activity while also providing opportunities for a break, health and wellness.” Just because we are primarily working from home and limiting gatherings with other people does not mean we cannot visit parks and open spaces to engage in physical activity. Cities that have devoted funding to parks and outdoor recreation spaces can now reap the community health benefits of their investments.

Suggestions on how to incorporate physical activity while simultaneously controlling the spread of COVID-19:

  1. Socially distance. Vigorous exercise will most likely require that you keep more than six feet of distance from another person. Consider an exercise routine that you can do at home e.g., treadmill, strength training, calisthenics, yoga, etc. that does not require exposing others to respiratory droplets or particles.
  2. Wear a mask. Sometimes it is uncomfortable to exercise while wearing a mask, but the key is to provide a physical barrier to prevent the spread of air droplets while exercising. Fortunately, the sports industry has created a variety of masks that have been produced exclusively for exercise that are comfortable, breathable and minimize the spread of the respiratory droplets. There are also other alternatives to masks such as running buffs/ gaiters. These garments are worn around the neck and can easily be pulled up and down. Whenever possible wear a mask or any barrier, especially when you are around other individuals.
  3. Outdoors is better than indoors. Parks, trails, lakes, or any open space is preferable over indoor settings. Walking and gardening continue to be the two most popular modes of physical activity among adults and do not require major planning or financial investments.
  4. Proper ventilation and adequate air filtration are key. According to the CDC, facilities should adjust the ventilation so that the maximum amount of fresh air is delivered to occupied spaces while maintaining the humidity at 40-60%. If possible, increase filter efficiency of heating, ventilation, and air conditioning (HVAC) units to highest functional level.
  5. Be a team of one. Choose activities that you can do on your own rather than team sports, especially with activities or sports that require close contact.
  6. Engage in active family play time. Any game that gets everyone up and moving counts.
  7. Move around your home. Catch up on current or outstanding household chores such as cleaning out the closet, organizing the garage or rearranging furniture, and remember, vacuuming is also a physical activity!
  8. Break up TV time. Make television watching more active by doing jumping jacks or push-ups during the commercials.
  9. Work (out) from home. Even though some jobs require spending hours in video conferences or writing, we can still incorporate some physical activity while being productive. First, use a stand-up desk – sitting too much was never a good idea. Second, have several small weights (5, 10 lbs. dumbbells) readily available – no one will see you lifting some light weights – just remember to place the camera above your shoulders. Third, consider adding an under-desk bike pedal exerciser and ride the wave to a healthy 2021!

There are more ways to add physical activity to your daily life.  For additional information consider checking out  ACSM’s free workouts  or their COVID-19 resource page.

Author: Carlos J. Crespo, Dr.PH, FACSM, Portland State University

woman walking black and white dog in fall leaves

Holiday Stress Buster | Physically Distanced Physical Activity

Feeling overwhelmed at the thought of the holiday season? You are not alone. This winter will layer pandemic anxiety on top of holiday tension and cold weather challenges, all of which can lead to negative physical and mental health outcomes. Unchecked stress can contribute to high blood pressure and heart disease as well as increased anxiety and depression. In fact, in the 2020 Fitness Index, 30% of residents in the largest 100 U.S. cities have high blood pressure and 38% reported poor mental health. Adding seasonal stress to that mix is not a winning recipe.

A key (and free) way to reduce stress and anxiety is to be physically active. Research tells us even small amounts of activity can help reduce stress, enhance your mood, improve sleep and even strengthen your immune system – something we can all use during this pandemic. Even a 30-minute brisk walk provides immediate immune benefits that can last for several hours afterwards. Every active minute counts and can add up to better health.

What counts as physical activity? A lot actually! You do not have to prove you are an Ironman champion and go all out over the holidays. Moderate-intensity activities that allow you to talk, but not sing, during the activity are an ideal place to start. Walk the dog. Dance with your partner. Play catch with your kids. Ride your bike to the store. Even household chores like raking leaves, vacuuming and lifting laundry baskets will rack up activity minutes. Looking for a structured workout option? Check out this video playlist of free workouts from ACSM’s International Health & Fitness Summit.

Want more out of your activity? Take it outside. Being active in nature amplifies the reduction in stress and anxiety and reduces blood pressure. Walk down a tree-lined street, be active in your backyard or find a local park or green space. Be sure to treat nature gently – stay on designated trails, take your trash home with you and leave plants and animals exactly where you see them.

Looking to give back while being active this holiday season? There are many Virtual Walk/Run/Roll options that benefit charitable organizations across the country.

It would not be 2020 if we did not talk about COVID-19. Be safe when you are active away from your home. Keep your distance (at least six feet) from people outside of your household and wear a face covering over your nose and mouth if others are too close.

From all of us at the American Fitness Index, we wish you happy and healthy holidays!

child climbing at a park

The American Fitness Index in 2020 | The Essential Nature of Parks

For more than a decade the ACSM American Fitness Index® has provided an annual snapshot of community fitness for some of the largest cities and metro areas in the United States. From the start, the Fitness Index acknowledged the importance of parks, recreation facilities and assets like playgrounds, tennis courts and swimming pools. Not only are these resources for physical and mental health, they are civic, social and economic drivers. In a word, parks and recreation are essential.

Parks and public spaces are having a moment in 2020. The last four months have seen extraordinary changes for American cities and their residents. When the COVID-19 pandemic started spreading across the U.S., public officials closed schools and government offices, issued stay-at-home orders and restricted travel to only essential functions. With more time at home, many people did something they’ve never done before – they visited their local parks, walked on a neighborhood trail or dusted off their bikes and rode with confidence in a bike lane for the first time. City infrastructure like parks, trails, sidewalks and bike lanes were viewed in a whole new light. They were no longer just nice-to-have amenities; instead they quickly became essential public resources.

As the days and weeks wore on, parks transformed into escapes from our homes. On a dime, parks departments moved from organizing summer rec leagues and swimming lessons, to providing meals for school children, and eventually, to any person experiencing food insecurity. Parks departments also offered childcare for front-line workers, a critical component for ensuring workforce capacity was maximized.

Parks are much more than ball fields, picnic tables and charcoal grills. Parks are civic places as well, essential for historic and current protests seeking social justice and human rights. From speeches and marches on the National Mall to demonstrations in local parks, these public spaces have a long history of serving as a platform for change makers.

This agility and willingness to meet the needs of the community is not new to parks departments. For years they have delivered essential services, but rarely have they been funded at levels that reflect their value to the community. As the economic recession deepens, city tax revenue is in steep decline. Parks departments face dramatic budget cuts, hiring freezes and layoffs. Despite having filled critical gaps in the community, while generating more than $166 billion in economic activity and supporting more than 1.1 million jobs, public officials do not perceive parks departments as contributing to their biggest concern – economic development.

Parks, trails and recreation facilities attract business development and new residents, shape the quality of life for entire neighborhoods, and drive investment in communities. It is in all of our interest to call on public officials at all levels of government to increase funding for parks and recreation and to ensure equitable distribution of funds, resources and programming. As the writer and journalist Marty Rubin said, “Parks and playgrounds are the soul of a city.”

Authors: Barbara Ainsworth, Ph.D., M.P.H., FACSM, FNAK, Arizona State University; Stella Volpe, Ph.D., R.D.N., ACSM-CEP, FACSM, Virginia Tech; Gretchen Patch, M.P.H. , American College of Sports Medicine

Intentional Daily Movement | Coping with the COVID-19 Pandemic

My name is Olivia Affuso and I am a streak runner. I have run at least one mile every day for the last 600 consecutive days. This may seem like a lot, but there are people like Jon Sutherland who has been running every day for more than 50 years! Now, that, is a lot of running. Of course, this is more than enough, but the science is clear: We humans need regular physical activity to stay mentally and physically well.

Getting started can be tough as people move from ‘just thinking about it’ to actually engaging in physical activities like brisk walking, running or strength training. Research suggests that it takes about 66 days to establish a habit, and additional strategies may be needed to recover from any unexpected breaks due to injury and other things. Keeping it going long-term can be a challenge. Let’s just say, life happens.

2020 has thrown us all a serious curveball with the ongoing COVID-19 pandemic. Many of us have had to change our routines—including those routines for our exercise goals or resolutions that often wane within the first months of the year.

But, how about during the pandemic? My observation, at least via social media, is that more people are engaging in exercise to deal with the stress of the ‘stay-at-home’ measures than before the crisis. I have noticed more live streaming of dance fitness, yoga, body weight strength classes and more. The online running groups I belong to are very active with individuals posting about their progress on one or more virtual races such as the Great Virtual Race Across Tennessee – 1000K, which requires running five miles per day to complete it by the August 31st, 2020 deadline. There are over 18,000 registered participants from around the world. Of course, the number of participants is not evidence that previously sedentary people are getting more active. Hopefully, we will have some data about how COVID-19 is impacting people’s physical activity from a new ongoing study by researchers at Ohio University.

Has the pandemic affected my exercise routine? Absolutely! Initially, I experienced a steep drop in the duration and intensity of my running (from 35 miles to 15 miles/week) due to an increase in caregiving responsibilities as well as transitioning my in-person public health course of 56 students to an online format. However, I did not break my streak. I couldn’t break my streak. There is no way the 300 plus ladies in my online support and accountability group would let me quit without good reason. As a matter of fact, we currently have a 150-day one intentional mile challenge going until the end of May. Many of the women are on track to complete this challenge and several have shared their plans to keep their habit of intentional daily movement going for at least 365 days. Take Lisa for instance. She is a corporate executive who struggled with being consistent with her exercise until she started her first 50-day challenge. Not only is Lisa now meeting the national physical activity guidelines of at least 150 minutes of moderate to vigorous activity, she is walking a 5K every day and six miles virtually on Sundays with friends. She says she has never felt better and has no plans to break her walking streak.

Could this pandemic be your catalyst to start your own movement ‘streak’? Yes! You can do it. Here are my suggestions for getting started:

1) Choose an activity you like to do

2) Set a minimum time or distance for each day

3) Pick a start date

4) Find support

5) Be flexible

6) Have fun!

Of course, check with your physician before starting any exercise routine.

 

Author: Olivia Affuso, Ph.D., FACSM,  is a faculty member at the University of Alabama and a member of the American College of Sports Medicine Board of Trustees.

Five Frequently Asked Questions About the Physical Activity Guidelines for Americans, 2nd Edition

In 2008, the US Department of Health and Human Services (DHHS) issued the federal government’s first-ever Physical Activity Guidelines for Americans (Guidelines) to help Americans understand the types and amounts of physical activity that offer important health benefits. Given the extensive amount of new information available over the past decade, DHHS released the second edition of the Physical Activity Guidelines for Americans on November 12, 2018.

 

#1 How many Americans meet the Physical Activity Guidelines?

In 2017, only about 20% of high school students and 25% of adults reported getting enough physical activity to meet the aerobic and muscle-strengthening guidelines.

 

#2 How much physical activity do school-aged youth and adults need?

The guidelines for children and adolescents are as follows:

  • 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 aged six through 17 years should do 60 minutes 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 three 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 three 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 three days a week.

The guidelines for adults are as follows:

  • 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 to 300 minutes a week of moderate-intensity, or 75 minutes to 150 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 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 two or more days a week, as these activities provide additional health benefits.

See Physical Activity Guidelines for Americans, 2nd Edition for additional key guidelines for the following populations:

  • Preschool-aged children.
  • Older adults.
  • Women during pregnancy and the postpartum period.
  • Adults with chronic health conditions and adults with disabilities.
  • Safe physical activity.

 

#3 To meet the current Physical Activity Guidelines, do Americans need to be more or less active compared to what was first recommended in 2008?

The new evidence reinforces the amounts and types of physical activity recommended for youth and adults in the 2008 Guidelines. The total amount of physical activity didn’t change in the second edition of the Guidelines. However, unlike the 2008 Guidelines, with the current Guidelines, moderate- and vigorous-intensity physical activity no longer needs to occur in bouts of at least 10 minutes to count towards meeting the adult aerobic activity guideline.

 

#4 What has changed in this second edition of the Guidelines?

This second edition of the Guidelines reflects the extensive amount of new knowledge gained since the 2008 release of the first edition of the Guidelines. This second edition of the Guidelines discusses the proven benefits of physical activity and outlines the amounts and types of physical activity recommended for different ages and populations. For example, new aspects include discussions of:

  • Immediate and longer-term benefits for how people feel, function and sleep after being physically active.
  • Additional health benefits of physical activity related to brain health, additional cancer sites and fall-related injuries.
  • Further benefits of being active among older adults and people with additional chronic conditions.
  • Risks of sedentary behavior and their relationship with physical activity.
  • Guidance on activity levels for preschool children aged three through five years.
  • Elimination of the requirement for physical activity of adults to occur in bouts of at least 10 minutes.
  • Tested strategies that can be used to get the population more active.

 

#5 Where can I find more information?

Learn more about the latest Physical Activity Guidelines for Americans. You can also explore the Move Your Way for interactive tools (like the one below), motivational videos, and helpful tips to make it easier to move more and sit less. Remember, physical activity can make you feel better right away including:

  • Boosting your mood,
  • Sharpening your focus,
  • Reducing your stress, and
  • Improving your sleep.

Author: Kathleen B. Watson, Ph.D. 

2018 Physical Activity Guidelines – How to Meet the Goals in Everyday Activities

The other day I heard a story about a woman who hated to exercise. She wanted nothing of it: going to the gym, sweating, walking on the treadmill. Boring. No way! She’d heard about the latest 2018 U.S. Physical Activity Guidelines, but had dismissed them as irrelevant to her life.

Recently, she stumbled onto an article that said the activities she was doing in everyday life counted as exercise and that moving more could actually make her feel better. “Cleaning the house, sweeping the porch, mowing the lawn, and walking my child to school are exercise? Really? I need to learn more!”

Off she went to search the internet. She discovered the Compendium of Physical Activities that listed MET values for hundreds of activities. METs? What are those? After learning that METs are a multiple of energy expended at rest (1 MET), the woman got a paper and pen and went to work. She listed all of her daily activities and how much time she did them each week. Then she separated the activities into light-, moderate-, and vigorous-intensity categories based on the MET values. Low and behold, she spent a lot of time in moderate activities and even some in vigorous activities. Amazing!

She wondered, how many minutes are ‘enough’? She remembered the 2018 U.S. Physical Activity Guidelines and went back to the internet. The guidelines recommended that she should “move more and sit less throughout the day.” Check! She did that.

The guidelines also recommended that she also “do at least 150 – 300 minutes of moderate-intensity activities (3.0-5.9 METs) or 75 minutes of vigorous-intensity activities (6.0 and higher METs), or a combination of the two intensities each week. Preferably the activities should be aerobic. And every minute counted.” Based on her list of activities and METs, she was close to meeting that goal too. She was on a roll!

The third guideline stopped her in her tracks. They recommended she “do at least two days of muscle-strengthening activities of moderate or greater intensity that involve all her major muscle groups.” Whoa. She didn’t do any muscle strengthening activities. She had no idea what were her major muscle groups.

Back to the internet for more information.

The woman learned that it’s important to work the major muscle groups: the chest, shoulders, back, biceps and triceps, legs and calves, and stomach. Oh. No way she worked these muscle groups at least two days a week, let alone one day a week.

To get help with where to start, the woman went to a nearby gym and worked with a trainer who showed her exercises to strengthen her muscles. She added these exercises to her schedule twice a week and, she liked it! She was getting stronger, her body was firming up and she liked how she felt during and after her workouts. She was sweating and loving it!

Before she knew it, the woman was looking for ways to get moving intentionally. She dusted off that old bicycle in the garage and took it for a spin. She bought a fitness tracker and took the long way to pick up her child at school. She even signed up for an exercise class to get more minutes of vigorous-intensity activities. Moving more had become a part of her life. Everything she was doing, even the bite-sized amounts of activity, counted toward her activity goals. She felt great, slept better, and had more energy.

The moral to this story is that if we move every day, we are doing positive things for our mental and physical health. The new 2018 U.S. Physical Activity Guidelines tell us how much activity we need on a regular basis to improve our health and reduce our risk of chronic diseases. So here’s to an active and healthy 2019 as we aim for every child, adult and senior to reach the goals set in the 2018 U.S. Physical Activity Guidelines.

 

Author: Barbara E. Ainsworth