Approximately 80% of US adults and adolescents are insufficiently active. The 2018 Physical Activity Guidelines Advisory Committee conducted a systematic review of the science supporting physical activity and health.
Health Benefits Associated With Regular Physical Activity
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Improved bone health (ages 3 through 17 years)
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Improved weight status (ages 3 through 17 years)
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Improved cardiorespiratory and muscular fitness (ages 6 through 17 years)
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Improved cardiometabolic health (ages 6 through 17 years)
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Improved cognition (ages 6 to 13 years)
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Reduced risk of depression (ages 6 to 13 years)
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Lower risk of all-cause mortality
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Lower risk of cardiovascular disease mortality
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Lower risk of cardiovascular disease (including heart disease and stroke)
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Lower risk of hypertension
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Lower risk of type 2 diabetes
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Lower risk of adverse blood lipid profile
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Lower risk of cancers of the bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach
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Improved cognition
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Reduced risk of dementia (including Alzheimer disease)
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Improved quality of life
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Reduced anxiety
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Reduced risk of depression
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Improved sleep
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Slowed or reduced weight gain
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Weight loss, particularly when combined with reduced calorie intake
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Prevention of weight regain after initial weight loss
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Improved bone health
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Improved physical function
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Lower risk of falls (older adults)
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Lower risk of fall-related injuries (older adults).
Key Guidelines for Adults
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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.
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For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 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.
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Additional health benefits are gained by doing physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.
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Adults should also do muscle-strengthening activities of moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
People living in the United States current inactivity puts them at unnecessary risk for chronic diseases and conditions. Only 26% of men, 19% of women, and 20% of adolescents report performing sufficient activity.
New evidence also shows that obtaining health benefits associated with physical activity may be easier than previously thought. A single episode of moderate-to-vigorous physical activity can improve sleep, reduce anxiety symptoms, improve cognition, reduce blood pressure, and improve insulin sensitivity on the day the activity is performed. Most of these improvements increase, and additional benefits occur, with the regular performance of moderate-to-vigorous physical activity.
A significant change since the 2008 Physical Activity Guidelines for Americans is that previously, aerobic physical activity for adults had to be accumulated in bouts, or sessions, that lasted at least 10 minutes to count toward meeting the key guidelines. Current evidence shows that the total volume of moderate-to-vigorous physical activity is related to many health benefits; bouts of a prescribed duration are not essential. This finding is consistent with the type of recommendations made to increase routine daily physical activity, such as parking farther away from a destination and walking, or taking the stairs rather than the elevator, and will allow health care professionals to promote small increases in physical activity that do not take 10 minutes. These small changes can contribute to providing increases in health-enhancing physical activity. Also choose something that you really enjoy doing otherwise you won't keep doing it.
I just want to bring awareness and you can start just asking where do you stand? then just start incrementing slowly everyday don't pretend to go from nothing to exercise 5 times a week. Just start being conscious that keeping you active is the best of your health and wellness.
Author
Dr. Andrea Bretal M.D.
Andrea Bretal, MD, is the medical director at Weston Medical Health & Wellness in Weston, Florida. She has more than 20 years of experience as a board-certified physician in internal medicine.
Originally from Argentina, Dr. Bretal earned her degree from the Universidad Nacional de Rosario in Rosario, Argentina. She completed residencies in internal medicine at the Michael Reese Hospital in Chicago, Illinois, and at the Western Reserve Hospital with Northeast Ohio Medical University in Rootstown, Ohio.
Her interest in obesity medicine began with her own weight struggles. When traditional strategies didn’t result in lasting weight loss, she began exploring the science behind weight.
Today, she uses holistic, integrative approaches to weight loss, helping each patient balance their body, mind, and soul. Dr. Bretal proudly partners with other holistic professionals to give her patients the complete support they need for success.
Dr. Bretal is passionate about helping her patients lose weight and live health
