2018 Physical Activity Guidelines
Happy Sunday, Team! In November 2018, the U.S. Department of Health and Human Services released the Physical Activity Guidelines Advisory Committee Scientific Report, the first update of the panel’s 2008 physical activity report. The more we move, the better we live, pretty much sums it up.
To stay healthy, adults need 150–300 minutes of moderate-intensity aerobic activity weekly or 75–150 minutes a week of vigorous-intensity aerobic activity (or an equivalent combination of moderate- and vigorous-intensity aerobic activity), the committee recommends. Additionally, adults are encouraged to do muscle-strengthening exercises that involve all the major muscle groups at a moderate intensity or greater on 2 or more days a week. Youth aged 6–17, by contrast, should have 60 minutes of moderate-to-vigorous exercise daily.
Inactivity contributes to $117 billion in annual healthcare costs and causes about 10% of premature mortality. Studies associate sedentary behavior with type 2 diabetes, all-cause mortality, CVD mortality, and cancers of the lungs, colon and endometrium.
Exercise boosts brain health - all exercise bouts produce acute improvements in executive function, the brain processes that help us manage our day and plan activities. Executive function also includes starting new tasks, handling behaviors and controlling emotions. Physical activity has been shown to enhance cognition (the process of acquiring knowledge), memory, attention and academic performance.
Exercise improves depression management - consistent physical activity reduces depressive symptoms (or the severity of symptoms) and has been shown to reduce the risk of clinical depression. In addition, women doing moderate-to-vigorous physical activity become less likely to develop postpartum depression than their less active counterparts. Pregnant women with anxiety or depression can promote a healthy pregnancy with even low doses of physical activity.
Exercise helps us sleep better - regular moderate-to-vigorous physical activity improves sleep quality. The research finds that exercise helps us get to sleep sooner and reduces time awake during the night. Consistent exercise has been shown to increase deep sleep and lower daytime sleepiness.
Any amount of exercise improves quality of life - any bout of physical activity—no matter how small—yields immediate health benefits. These can include a reduction in anxiety and improvements in blood pressure, sleep quality and insulin sensitivity.
Exercise is vital to weight management - studies find a strong correlation between more physical activity and less weight gain in adults. The evidence suggests that exercising 150 or more minutes per week at moderate-to-vigorous intensity helps to prevent weight gain.
Counting steps makes a difference - the new report supports the use of pedometers and step trackers, noting that it’s easy for people to understand the devices’ contribution to health and well-being. Whether they walk at a light, moderate or vigorous intensity, people of all ages benefit from counting their steps.
Higher-Intensity exercise is better for cardiovascular health - exercising at higher intensity brings greater gains in cardiorespiratory fitness than steady-state exercise. They caution, however, that harder workouts increase the risk of injury, especially for people who aren’t in the habit of hard workouts.
It’s best to spread exercise throughout the week - People who do all (or most of) their weekly moderate-to-vigorous physical activities in 1–2 days do not see reductions in all-cause and cardiovascular mortality compared with those who get the same volume of exercise 3 or more days per week. Aim for an exercise frequency of 3-plus days of the week.
Children also benefit from regular exercise - the report cites research showing that even 3- to 5-year-olds benefit from consistent physical activity. Importantly, the evidence correlates more physical activity with less risk of excessive increases in body weight and adiposity, improved cardiovascular risk-factor status, fewer symptoms of depression, and favorable signs of bone health in children aged 3–17. Physical activities that boost bone health include hopping, skipping, jumping, tumbling and other forms of dynamic, high-impact, short-duration exercise. Children should get 60 minutes per day of moderate-to-vigorous physical activity.
Exercise is a must as we grow older - considerable evidence shows the benefits of various modes or combinations of physical activity in the 65-and-older population. Progressive resistance training, multicomponent exercise, dual-task training, tai chi, yoga, dance and other activities can improve strength, balance, gait speed and ability to perform activities of daily living. “Multicomponent” programs combine elements of aerobic, muscle-strengthening and balance training. Dual-task programs combine a cognitive activity (such as counting backward) with physical movements. The report recommends 150–300 minutes of moderate-intensity activities for older adults. Because older adults expend more energy than younger adults for the same task (e.g., walking), exercises should progress at an intensity relative to individual fitness levels.
ACE Fitness Journal - May 2019
Monday - HIIT at Woodstock Rec - 8:15-9:15 am
Tuesday - PiYo at Woodstock Rec - 8:15-9:15 am
Thursday - PiYo at The Athletic Club - 12-1 pm
Friday - HIIT at Woodstock Rec - 8:15-9:15 am
Find opportunities to exercise this week - take care of your body and mind, and then let your SoulShine! :)