New physical activity guidelines for adults?

Although many people view exercise as a way to lose weight, it plays a key role in the wellbeing of the body beyond weight loss. Research strongly supports its benefits across a range of physical and mental health conditions for people of all ages. However, busy lifestyles and an environment that induces sitting for most hours of the day (driving door to door, sitting at an office desk, relaxing in the evening in front of the television) have led to exercise being a low priority for most people.

The Centers for Disease Control and Prevention found that only 1 in 5 American adults are meeting physical activity guidelines. Inactivity increases the risk of early death, type 2 diabetes, heart disease, stroke, osteoporosis, depression, and some cancers. [1]

In November 2018, the U.S. Department of Health and Human Services released its second edition of the Physical Activity Guidelines for Americans to provide evidence-based recommendations for children and adults. [2] Included are new evidence about specific health benefits of exercise and updated guidelines for different age groups: ages 3-5, 6-17, adults, and older adults. Special conditions in adults are addressed such as pregnancy and postpartum, chronic diseases, and disabilities. The guidelines highlight the specific amounts of exercise needed for each age and condition and types of exercises.

Key highlights:
Guidelines for adults are the same but with a new focus: The first edition of the Physical Activity Guidelines for Americans stated that 10-minute bouts of physical activity a few times a day counted toward meeting the guidelines. The second edition removed this requirement to encourage Americans to simply move more frequently throughout the day. The key messages are to move more and sit less, and some activity is better than none. This recommendation is based on new evidence showing a strong relationship between being highly sedentary and an increased risk of heart disease, high blood pressure, and deaths from all causes. All types of physical activity can help offset these risks.

For increased health benefits, adults should engage in at least 150 to 300 minutes a week of moderate-intensity aerobic activity, like brisk walking or fast dancing. At least two days a week should include muscle-strengthening activities, such as lifting weights or bodyweight exercises like push-ups, lunges, and squats. Ideally these exercises are spread throughout the week instead of over one or two days; for example, exercising 45 minutes every other day at a moderate to vigorous intensity is more sustainable and safer for your body than exercising for 1 ½ hr on Saturday and Sunday.
Exercising for more than 300 minutes a week can improve health even more.

(Source: harvard.edu)