Feature Articles: Eating Well, Dietary Guidelines for Americans
Increasing physical activity
Greta Hopke, RD; Candance Gabel, MS, RD, LD, Associate State Nutrition Specialist; & Ellen Schuster, MS, RD, Associate State Nutrition Specialist, University of Missouri Extension
Take a moment to think about how much time you spend sitting in front of a computer or television each day. Compare that to the amount of time you are physically active each day. Are you surprised by these numbers?
According to the Centers for Disease Control (CDC), about 36
percent of adults in the Midwest were physically inactive in 2001.
Physical activity, which CDC defines as any bodily movement produced
by skeletal muscles resulting in energy expenditure, is important
for a healthy lifestyle. It has been shown that regular physical
activity and reduced sedentary activity decreases the risk of certain
chronic diseases, such as high blood pressure, stroke, coronary
artery disease, type 2 diabetes, colon cancer and osteoporosis.
Physical activity also helps to maintain a healthy body weight and promotes psychological
well-being.
The Dietary Guidelines for Americans recommends increasing
physical activity beyond your usual activity level for improved
health.
Recommendations for physical activity:
- At least 30 minutes of moderate-intensity activity on
most, preferably all, days of the week to reduce the risk
of chronic disease. For most people, increasing the intensity or duration
of activity can provide greater health benefits.
- Adults: To help manage body weight and prevent unhealthy
weight gain, 60 minutes of moderate- to vigorous-intensity
activity on most days of the week is needed. It is also important
not to exceed caloric intake requirements.
- Adults: To sustain weight loss, participate in 60
to 90 minutes of daily moderate-intensity physical activity
while not exceeding caloric intake requirements.
- Children and adolescents: Engage in 60 minutes of
physical activity on most, preferably all, days of the week.
- Pregnant women: If you do not have medical complications,
participate in at least 30 minutes of moderate-intensity physical
activity on most, if not all, days of the week. Avoid activities
with a high risk of falling or abdominal trauma.
- Breastfeeding women: Participating in regular exercise
does not negatively affect the mother's ability to successfully
breastfeed.
- Older adults: Engaging in regular physical activity
provides the same benefits identified for all adults. You may
also experience fewer functional declines typically associated
with aging.
Although the recommendations for physical activity are given
in 30- to 90-minute intervals, it is the daily total that is important.
Physical activity is just as effective for promoting health and
burning calories when completed in shorter intervals. If you are
unable to exercise for 30 or 60 minutes at a time, it is as effective
to split your activity into shorter bouts and workout throughout
the day.
In addition to increasing regular physical activity, it is also
important to replace sedentary leisure activities, those that require
little energy expenditure, with activities that require physical
activity. Reducing sedentary activities has been shown to be helpful
in treating and preventing excessive weight gain in children and
adolescents.
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Examples of moderate- and vigorous-intensity activities |
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| Moderate Physical Activity | Vigorous Physical Activity |
| Hiking
Bicycling (<10 mph) Dancing Golf (walking and carrying clubs) Walking (3.5 mph) Light gardening or yard work Weight lifting (general light workout) Stretching |
Running or jogging (5 mph)
Bicycling (>10 mph) Swimming Aerobics Walking (4.5 mph) Heavy yard work (chopping wood) Weight lifting (vigorous effort) Basketball (vigorous) |
The Dietary Guidelines emphasize that different types of
physical activity (resistance exercises, stretching and cardiovascular
conditioning) are important for physical fitness. Resistance exercises,
such as weight training and resistance band workouts, when performed
at least 2 days per week, improve muscular strength, endurance, and
maintain or increase muscle mass. Stretching exercises help to increase
and maintain flexibility. Cardiovascular conditioning, such as jogging
or walking, provides many health benefits and helps in weight loss. Vigorous
activity burns more calories per unit of time than moderate activity.
Men over 40 and women over 50 who are planning to begin a vigorous exercise program, or have either chronic disease or risk factors for chronic disease should consult a physician to design a safe, effective program. Avoid dehydration by drinking fluids regularly during activity and drinking several glasses of water after physical activity, especially in hot temperatures or during long periods of activity.
Adapted from Dietary Guidelines for Americans, U.S. Department of Health and Human Services and U.S. Department of Agriculture, January 2005.
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Last update: Wednesday, June 08, 2011
