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Physical Activity Fact Sheet

A physically active lifestyle enhances the quality of life and benefits health at any age. Physical activity does not need to be strenuous to achieve health benefits. In fact, participation in moderate amounts of physical activity helps lower the risk of some diseases and provides other health benefits⁸.

Health Benefits of being Physically Active:

Increases physical fitness
Helps build and maintain healthy bones, muscles, and joints
Helps weight loss, maintenance of weight loss and prevents weight gain
Builds lean muscle and may help reduce body fat
Builds endurance and muscular strength
Lowers risk for cardiovascular disease, colon cancer, and type 2 diabetes
Helps control blood pressure
Can promote psychological well-being and self-esteem
Reduces feelings of depression and anxiety

Physical Activity Recommendations for Healthy Adults, Adolescents and Children

Adults

According to the Dietary Guidelines for American, 2005 most adult Americans can obtain significant health benefits to reduce the risk of chronic diseases and improve their quality of life by including a moderate amount of physical activity (at least 30 minutes of brisk walking or jogging at 4 to 5 mph) on most, preferably all days of the week^8,9.

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Dietary Guidelines for American, 2005 suggests that to maintain a healthy body weight (and/or prevent unhealthy weight gain), adults should balance recommended energy intake with energy expenditures by engaging in approximately 60 minutes of moderate- to vigorous-intensity physical activity daily while not exceeding caloric intake requirements. To sustain weight loss, at least 60 to 90 minutes of moderate-intensity physical activity per day while not exceeding caloric intake requirements may be needed⁸.
Along with daily regular physical activity, adults are encouraged to engage in muscular strength and endurance exercises 2-3 days per week and work on flexibility 3-5 days per week. Circuit weight training is a good way to increase muscular fitness. Yoga helps with balance and flexibility^1,3,4.

Children and Adolescents

Children and adolescents can benefit most from engaging in at least 60 minutes of moderate activity on most days of the week^1,2,7,9. Click here for examples of physical activities for children and teens.

Children
The developmental needs and abilities of younger children differ from those of adolescents and adults. Elementary school-aged children should accumulate at least 60 minutes of age-appropriate activity on all, or most days of the week. This activity should be developmentally appropriate and include intermittent moderate and vigorous activities lasting 10 to 15 minutes or more².
Adolescents
Adolescents should be physically active daily, or nearly every day, as part of play, games, sports, work, transportation, recreation, physical education, or planned exercise. Adolescents should engage in at least 60 minutes moderate activities on most days of the week, preferably all days of the week^7,8.

Physical Activity Tips^3,8

If you are planning to start a vigorous activity plan, have been sedentary for a long time, are obese, have a high risk of coronary heart disease or some other chronic health problem, see your physician for a medical evaluation before beginning a physical activity program.

Plan regular physical activity into your daily life.
Gradually increase your level of activity if you are already somewhat active.
Choose physical activities that fit in with your daily routine.
Maintain or increase physical activity if you are already active.
Choose activities that are fun, such as dancing or yoga.
Find a convenient time and place to do activities. Try to make it a habit, but be flexible.
Use music when exercising indoors to keep you entertained and in some cases maintain a walking or running beat.
Do not over do it. Do low-to moderate-level activities, especially if you are a beginner. You can slowly increase the amount of activity and intensity as you become more fit.
Remember to keep safe by carrying a form of personal identification. When in rural areas or the wilderness, carry a cell phone or walkie-talkie.

Clothing and Shoes Tips⁶

Wear comfortable loose fitting clothing appropriate for the weather and the activity.

Generally, you should wear lighter clothes than temperatures might indicate because exercise generates body heat.
Light-colored clothing is cooler in the summer and layered clothing is best in winter.
Wear something on your head when exercising outside in both cold weather to prevent heat loss and in hot, sunny weather to protect against the sun.
Never wear rubberized or plastic clothing because such material interferes with the evaporation of perspiration and can cause body temperature to rise to dangerous levels.

Wear comfortable, properly fitted footwear. There are different shoes for different activities. Running shoes are best for running and aerobic shoes or cross trainers are best for dance or step aerobics. For information on shoe selection click here.

Best Selling or Popular Books on Physical Activity, Exercise, and Fitness

If you are interested in reading more about physical activity, exercise or fitness click here for a suggested list of books.

Sources of Information Cited:

American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription. Sixth Edition. 2000. Lippincott Williams & Wilkins. Baltimore, MD. 368 pp.

Corbin, C.B., Pangrazi, R.P. Physical activity for children: a statement of guidelines. Reston, VA: National Association for Sport and Physical Education. 1998.

Corbin, C.B., Pangrazi, R.P. Physical Activity Rebuffs Peak Experience. ACSM's Health and Fitness Journal. Jan/Feb 1998. Vol 2/Number 1. pp 12-17.

Howley, E.T., Franks, B.D. Health Fitness Instructor's Handbook. 1997. Human Kinetics. Champaign, IL. 538 pp.

Institute of Medicine of the National Academies. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. 2002. The National Academies Press. Washington, DC.

President's Council on Physical Fitness and Sports. Fitness Fundamentals. Guidelines for Personal Exercise Programs.Fitness information. Accessed December 16, 2002.

Sallis, J.F., Patrick, K. Physical activity guidelines for adolescents: consensus statement. Pediatric Exerciser Science 1994:6:302-14.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Nutrition and Your health: Dietary Guidelines for Americans. 6th edition. 2005. Home and Garden Bulletin No. 232. Washington, DC.

U.S. Department of Health and Human Services. Center for Disease Control and Prevention. Physical Activity and Health Report of the Surgeon General. 2001. Atlanta, GA.