83 Active Adults
Adults who are physically active are healthier and less likely to develop many chronic diseases than adults who are inactive. They also have better fitness, including a healthier body size and composition. These benefits are gained by men and women and people of all races and ethnicities who have been studied. Adults gain most of these health benefits when they do the equivalent of at least 150 minutes of moderate-intensity aerobic physical activity (2 hours and 30 minutes) each week. Adults gain additional and more extensive health and fitness benefits with even more physical activity. Muscle-strengthening activities also provide health benefits and are an important part of an adult’s overall physical activity plan. This chapter provides guidance for most men and women aged 18 to 64 years, and focuses on physical activity beyond baseline activity (the usual light or sedentary activities of daily living). Physical activity guidelines for women during pregnancy and the postpartum period and for adults with disabilities and select chronic conditions are discussed in Chapter 7—Additional Considerations for Some Adults.
Explaining the Guidelines
The Guidelines for adults focus on two types of activity: aerobic and muscle-strengthening. Each type provides important health benefits, as explained in Chapter 2—Physical Activity Has Many Health Benefits.
Aerobic Activity
Aerobic activities, also called endurance activities, are physical activities in which people move their large muscles in a rhythmic manner for a sustained period. Running, brisk walking, bicycling, playing basketball, dancing, and swimming are all examples of aerobic activities. Aerobic activity makes a person’s heart beat more rapidly to meet the demands of the body’s movement. Over time, regular aerobic activity makes the heart and cardiovascular system stronger and fitter.
The purpose of the aerobic activity does not affect whether it counts toward meeting the Guidelines. For example, physically active occupations can count toward meeting the Guidelines, as can active transportation choices (walking or bicycling). All types of aerobic activities can count as long as they are of sufficient intensity and duration. Time spent in muscle-strengthening activities does not count toward the aerobic activity guidelines. When putting the Guidelines into action, it’s important to consider the total amount of activity, as well as how often to be active, for how long, and at what intensity.
Key Guidelines for Adults
- All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
- For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activit