Kinesiology

Read more about the Benefits of Regular Physical Activity

The 2008 Physical Activity Guidelines for Americans [PDF Version - 7.8 MB] provides science-based guidance to help Americans aged 6 and older improve their health through appropriate physical activity. Developed with health professionals and policymakers in mind, the Guidelines can help you

• Learn about the health benefits of physical activity
• Understand how to do physical activity in a manner that meets the Guidelines
• Understand how to reduce the risks of activity-related injury
• Assist others in participating regularly in physical activity

Health Benefits of Physical Activity—A Review of the Strength of the Scientific Evidence

Adults and Older Adults

Strong Evidence

• Lower risk of:
• Early death
• Heart disease
• Stroke
• Type 2 diabetes
• High blood pressure
• Adverse blood lipid profile
• Metabolic syndrome
• Colon and breast cancers
• Prevention of weight gain
• Weight loss when combined with diet
• Improved cardiorespiratory and muscular fitness
• Prevention of falls
• Reduced depression
•  Better cognitive function (older adults)

Moderate to Strong Evidence

• Better functional health (older adults)
• Reduced abdominal obesity

Moderate Evidence

• Weight maintenance after weight loss
• Lower risk of hip fracture
• Increased bone density
• Improved sleep quality
• Lower risk of lung and endometrial cancers

Children and Adolescents

Strong Evidence

• Improved cardiorespiratory endurance and muscular fitness
• Favorable body composition
• Improved bone health
• Improved cardiovascular and metabolic health biomarkers

Moderate Evidence

• Reduced symptoms of anxiety and depression

Key Guidelines

Substantial health benefits are gained by doing physical activity according to the Guidelines presented below for different groups.

Children and Adolescents (aged 6–17)

• Children and adolescents should do 1 hour (60 minutes) or more of physical activity every day.
• Most of the 1 hour or more a day should be either moderate- or vigorous-intensity aerobic physical activity.
• As part of their daily physical activity, children and adolescents should do vigorous-intensity activity on at least 3 days per week. They also should do muscle-strengthening and bone-strengthening activity on at least 3 days per week.

Adults (aged 18–64)

• Adults should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic physical activity. Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread throughout the week.
• Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate-intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous-intensity physical activity, or an equivalent combination of both.
• Adults should also do muscle-strengthening activities that involve all major muscle groups performed on 2 or more days per week.

Older Adults (aged 65 and older)

• Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should do exercises that maintain or improve balance if they are at risk of falling.

For all individuals, some activity is better than none. Physical activity is safe for almost everyone, and the health benefits of physical activity far outweigh the risks. People without diagnosed chronic conditions (such as diabetes, heart disease, or osteoarthritis) and who do not have symptoms (e.g., chest pain or pressure, dizziness, or joint pain) do not need to consult with a health care provider about physical activity.

Adults With Disabilities

Follow the adult guidelines. If this is not possible, these persons should be as physically active as their abilities allow. They should avoid inactivity.

Children and Adolescents With Disabilities

Work with the child's health care provider to identify the types and amounts of physical activity appropriate for them. When possible, these children should meet the guidelines for children and adolescents—or as much activity as their condition allows. Children and adolescents should avoid being inactive.

Pregnant and Postpartum Women

Healthy women who are not already doing vigorous-intensity physical activity should get at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity a week. Preferably, this activity should be spread throughout the week. Women who regularly engage in vigorous-intensity aerobic activity or high amounts of activity can continue their activity provided that their condition remains unchanged and they talk to their health care provider about their activity level throughout their pregnancy.

Programs at the Health-Fitness and Wellness Program are designed to help members achieve their health, fitness, performance and wellness goals.  Although each member will have individual goals, in general, these goals have selected components and a set of associated behaviors. It is important for each member to define their goals, to develop an understanding of the factors underlying each goal and to assume the behavior necessary for the accomplishment of the goal.  Helping members achieve Healthy Lifestyles is a goal of the Health-Fitness Program.