5 1.5 Physical Activity Guidelines and Recommendations (5/10) -- A Guide to Physical Activity

5 1.5 Physical Activity Guidelines and Recommendations Various professional associations have published physical activity guidelines which may assist individuals in designing personal fitness programs. Selected publications which will be comprehensively examined include: Physical Activity Guidelines Advisory Committee Report, 2008, American College of Sports Medicine Position Stand, and recommendations from the American Heart Association and the President’s Council on Fitness, Sport, and Nutrition. 2008 Physical Activity Guidelines for Americans A review of current scientific literature was examined in the Physical Activity Guidelines Advisory Committee Report, 2008 in order to provide the public with information regarding the effects of physical activity in reducing chronic disease risk and all-cause mortality, while improving health. The report provides in-depth information detailing the impact physical activity has upon: cardiorespiratory health, metabolic health, energy balance, musculoskeletal health, functional health, cancer, mental health, and a variety of related topics. The results have been stratified for a variety of diverse populations, and age ranges (Physical Activity Guidelines Advisory Committee, 2008). The following physical activity guidelines for healthy, adult populations have been provided by the Physical Activity Guidelines Advisory Committee Report, 2008. The guidelines include specific recommendations for both aerobic physical activity and resistance training. - Individuals should avoid physical inactivity. Engaging in small amounts of physical activity is preferable to no activity, with minimal engagement in exercise still resulting in some health benefits (Physical Activity Guidelines Advisory Committee, 2008; Office of Disease Prevention and Health Promotion, 2016). - …it is recommended that adults engage in at least 150 minutes (2 hours, 30 minutes) of moderate-intensity aerobic physical activity per week, or 75 minutes (1 hour, 15 minutes) of vigorous-intensity aerobic physical activity per week.For substantial health benefits, it is recommended that adults engage in at least 150 minutes (2 hours, 30 minutes) of moderate-intensity aerobic physical activity per week, or 75 minutes (1 hour, 15 minutes) of vigorous-intensity aerobic physical activity per week. An equivalent combination of moderate- and vigorous intensity aerobic activity may be done to meet the recommendations (Physical Activity Guidelines Advisory Committee, 2008; Office of Disease Prevention and Health Promotion, 2016). Note: Aerobic activity may be separated into bouts of at least 10 minutes in order to meet the total number of minutes per week. If aerobic activity is done in short bouts, these bouts should be spread out evenly throughout the week. Comprehension check: How could you personally reach the recommendations for minutes engaged in moderate- or vigorous-intensity aerobic physical activity per week? Create a weekly calendar which outlines yo