(CNN) -- Americans are exercising more than in the past, but most are still not working out enough to meet federal guidelines, a new survey shows.
The CDC says more highly educated people were more likely to say they got regular exercise.
From 2001 to 2005, the number of women who said they exercised regularly rose from 43 percent to 46.7 percent; the number of men who said the same thing rose from 46 percent to 49.6 percent, according to a study by the Centers for Disease Control and Prevention.
"Physical activity is increasing among American adults," said lead author and epidemiologist Isa Miles. But she added, "They still have a little work to do."
The study looked at data from the Behavioral Risk Factor Surveillance System, which compared telephone responses from 205,140 people in 2002 with responses from 356,112 in 2005.
Regular physical activity was defined as at least 30 minutes per day of moderate-intensity activity at least five days per week or at least 20 minutes per day of vigorous-intensity activity at least three days per week.
The study found that racial and ethnic differences persist. Among men, non-Latino whites reported exercising the most (52.3 percent), followed by "other race" (45.7 percent), non-Latino blacks (45.3 percent) and Latinos (41.9 percent).
Among women, non-Latina whites were most active (49.6 percent), followed by "other race" women (46.6 percent), Latinas (40.5 percent), and non-Latina blacks (36.1 percent).
People with more education were more likely to say they got regular exercise. Among people who said they had graduated from college, the figures were 54.6 percent for men and 53.3 percent for women, versus slightly more than a third of men and women (37.2 percent and 37.1 percent, respectively) who said they had not graduated high school.
Inactivity has been linked to increased risk for heart disease, high blood pressure, diabetes and obesity.
The authors acknowledged the study has limitations: The data was self-reported, meaning that its accuracy depended on people's ability to recall what happened and to report it truthfully.
The CDC's Miles said she is among the minority of Americans who said they engage in regular physical activity but added, "You do have to trust me."
Thursday, December 6, 2007
Monday, November 5, 2007
Friday, November 2, 2007
Weight, Exercise, and Diet Have Key Role in Preventing Cancer
By Art Chimes
An international team of experts, which has spent years reviewing thousands of scientific studies, has issued a set of guidelines to help people everywhere reduce their risk of cancer. The recommendations focus on weight loss, exercise, and a diet that limits foods known to increase the risk of cancer.
Jeffrey Prince, an official of the American Institute for Cancer Research — which co-sponsored the study — says a key message is that reducing the risk of cancer is within our control. "There are changes that you can make in the way you live. There are choices that you can make about diet, physical activity and weight management which will reduce you risk of ever contracting this terrible disease."
The number one recommendation is that people should be as lean as possible without getting dangerously underweight. That means a body mass index at the low end of the normal range. For example, if you're 1.7 meters tall you might aim for about 55 kilos, for a body mass index of 19.
To get there, the report recommends a mostly-vegetarian diet with only 500 grams of red meat per week, with very little of that processed meat; and limited amounts of energy-dense foods that are made with lots of fats and sugar. It also suggests limiting salt to about six grams a day and having no more than one drink of alcohol a day for women, two drinks at most for men.
And the cancer experts recommend physical activity, with a starting goal of brisk walking 30 minutes a day. Phillip James, of the report's other co-sponsor, the World Cancer Research Fund, says exercise helps in two ways. "And it's become fairly clear that that has a double bonus: intrinsically it's beneficial, and it also helps to keep our weight down."
For new mothers, the report also recommends breastfeeding. Mother's milk is the perfect food for a newborn, of course, but panel member Walter Willett of Harvard University says research indicates it can also help prevent cancer in the mother.
"Our report found convincingly that mothers who breastfeed reduce their own chances of developing pre- and post-menopausal breast cancer. This benefit of breastfeeding is probably related to hormonal factors," he said.
One of the major cancer risk factors, being overweight, has long been associated with wealthy, developed countries. But Dr. Phillip James, who chairs the International Obesity Taskforce, says that is changing, and policy makers in poorer countries need to take notice.
"The biggest challenge for governments is that in Africa and Asia, as people come from the poor villages, they come into a city where the cheapest and simple foods that keep the longest are the energy-dense foods, which is precisely what we think is contributing to their problem. And in this report we show that there's a dramatic swing in the type and magnitude of the cancer risk as you go through that, what's called nutrition transition," Dr. James said.
Experts have been saying since as early as the 1980s that about one-third of all cancers can be prevented. Dr. Willett says that optimism is reflected in the recommendations in this new report.
"Follow those steps and everyone — overweight, lean, tall, short, women and men — can significantly reduce their chances of developing cancer for the rest of their life," Willet said. "And I think that's a very optimistic message."
Incidentally, the expert panel didn't even bother urging people to quit smoking in their 10 highlighted recommendations. The link between tobacco use and cancer is so well established and well known, they said, that they decided to focus on other areas where public education might have more results.
Voice of America
Washington, DC
11/01/ 2007
By Art Chimes
An international team of experts, which has spent years reviewing thousands of scientific studies, has issued a set of guidelines to help people everywhere reduce their risk of cancer. The recommendations focus on weight loss, exercise, and a diet that limits foods known to increase the risk of cancer.
Jeffrey Prince, an official of the American Institute for Cancer Research — which co-sponsored the study — says a key message is that reducing the risk of cancer is within our control. "There are changes that you can make in the way you live. There are choices that you can make about diet, physical activity and weight management which will reduce you risk of ever contracting this terrible disease."
The number one recommendation is that people should be as lean as possible without getting dangerously underweight. That means a body mass index at the low end of the normal range. For example, if you're 1.7 meters tall you might aim for about 55 kilos, for a body mass index of 19.
To get there, the report recommends a mostly-vegetarian diet with only 500 grams of red meat per week, with very little of that processed meat; and limited amounts of energy-dense foods that are made with lots of fats and sugar. It also suggests limiting salt to about six grams a day and having no more than one drink of alcohol a day for women, two drinks at most for men.
And the cancer experts recommend physical activity, with a starting goal of brisk walking 30 minutes a day. Phillip James, of the report's other co-sponsor, the World Cancer Research Fund, says exercise helps in two ways. "And it's become fairly clear that that has a double bonus: intrinsically it's beneficial, and it also helps to keep our weight down."
For new mothers, the report also recommends breastfeeding. Mother's milk is the perfect food for a newborn, of course, but panel member Walter Willett of Harvard University says research indicates it can also help prevent cancer in the mother.
"Our report found convincingly that mothers who breastfeed reduce their own chances of developing pre- and post-menopausal breast cancer. This benefit of breastfeeding is probably related to hormonal factors," he said.
One of the major cancer risk factors, being overweight, has long been associated with wealthy, developed countries. But Dr. Phillip James, who chairs the International Obesity Taskforce, says that is changing, and policy makers in poorer countries need to take notice.
"The biggest challenge for governments is that in Africa and Asia, as people come from the poor villages, they come into a city where the cheapest and simple foods that keep the longest are the energy-dense foods, which is precisely what we think is contributing to their problem. And in this report we show that there's a dramatic swing in the type and magnitude of the cancer risk as you go through that, what's called nutrition transition," Dr. James said.
Experts have been saying since as early as the 1980s that about one-third of all cancers can be prevented. Dr. Willett says that optimism is reflected in the recommendations in this new report.
"Follow those steps and everyone — overweight, lean, tall, short, women and men — can significantly reduce their chances of developing cancer for the rest of their life," Willet said. "And I think that's a very optimistic message."
Incidentally, the expert panel didn't even bother urging people to quit smoking in their 10 highlighted recommendations. The link between tobacco use and cancer is so well established and well known, they said, that they decided to focus on other areas where public education might have more results.
Voice of America
Washington, DC
11/01/ 2007
Tuesday, October 30, 2007
Kristine R. Lincoln Park, Ill.
Occupation: Nurse assistant
Height: 5 ft. 9 in.
Starting weight: 249 lbs.
Lowest weight: 179 lbs.
Current weight: 179 lbs.
Began weight-loss program: August 2006
Before
After
Weight and Me
I was working 80-hour weeks with little sleep and snacking on all types of junk food to stay awake.
The Last Straw
Being newly single again and my health. I work at a hospital and I see a lot of people who have diabetes. I knew I didn't want to end up having it, so I had to make a change.
How I Did It
I stopped drinking pop first and got back to the gym. I got a personal trainer and he put me on a diet and exercise plan.
The Key To Success
My trainer has been the key to my success. He has helped me regain my confidence and that has helped motivate me to work out and eat right.
Derailers and Strategies
Sometimes my friends want to go out and get drinks after work, and I have to say no most of the time because I know how it makes me feel the next day. I give myself one "cheat day" a week to keep myself from doing things like that.
When I Slip...
I am still trying to lose so if I have a day when something happens, I really try not to dwell on it too much. I just do a little extra cardio and I usually feel better
When I Soar...
When someone at work referred to me as the tall skinny blonde.
MSN Health & Fitness
Monday, October 29, 2007
Sunday, October 21, 2007
By Jacqueline AdamsCNN
If someone had asked Kelly Pless to describe herself three years ago, the word "fit" would have never crossed her mind.
Kelly Pless weighed 220 pounds at her heaviest. She lost 95 pounds through diet and exercise.
For most of her adult life, the 31-year-old graduate student from Sunny Isles Beach, Florida, has struggled with her weight. She started gaining as a teenager and by the time she graduated from high school, she was carrying 215 pounds on her 5' 2" frame.
Prom, she says, was a nightmare.
"I had to go to three different stores to buy a dress," Pless said. "I had to buy the biggest, also the ugliest, prom dress the store had because it was the only one that would fit."
After high school, she lost 50 pounds. But because she hadn't done it in a healthy way, her weight crept back up to 220 pounds.
At 28, she started having trouble breathing and doctors told her the weight was to blame. She reached her breaking point.
"I remember being heavy and feeling like being fit just wasn't something I could be," said Pless. "I remember feeling like even if I tried, it wasn't something my body was capable of."
Despite her doubts, Pless decided to do something. Fortunately she didn't have to look far for inspiration.
"My manager at the Kennedy Space Center ran marathons, and he was the same age as my father," she said. Because her own father had diabetes and was in poor health, he seemed much older, she said.
Over the next three to four months, she began walking, without any real goal or expectation. Pless believed that if she just focused on eating less and moving more, everything would fall into place.
"At first, it was hard to start exercising because I was worried people would make fun of me," Pless said. "But then I just told myself, if that's the worst that could happen ... I just got out there and didn't care."
Eventually, she started to run or "shuffle" as she jokingly recalls. She also adopted an "eat to live" philosophy and satisfied her cravings for sweets by eating lots of fruit.
"I changed how I felt about food and what it meant to me," said Pless, who occasionally indulges in a bite of birthday cake or a piece of chocolate.
"One of the first things I cut out was cakes and cookies. That was my weak spot. After a few months of cutting those things out, I focused more on portion control," said Pless. "I pretty much eat when I'm hungry and don't eat when I'm not and really try to pay attention to when those times are. Make sure I'm not eating out of boredom or [at] social events, I try to make sure I'm not overeating, just because everyone else is."
Pless pays close attention to societal pressure, which she believes is the reason many people overeat. Restaurant servings are about three times bigger than a normal portion size, she says. She makes sure she doesn't overeat when dining out simply because the food is there.
"What's hard is to change how you feel about foods that you love or that aren't necessarily good for you, or actually change how you look at food. That was the hardest part for me."
Instead of giving in to the temptation or convenience of calorie-laden or fatty foods such as cheeseburgers from the drive-through, Pless asks herself, "What do I really want to eat? Or, what does my body really want right now?"
All of the hard work and determination paid off. Pless has lost 95 pounds and kept it off for 1½ years. As a result, she says, she's healthier and more confident.
She's also set a new professional goal -- to pursue a doctorate in food and exercise psychology -- so she can help others who are battling obesity and eating disorders.
"[The] negative side to weight loss is that people treat people differently. Being fat was a good filter -- I'm automatically treated better by people because I'm thinner. Society is so hard on people who are overweight or obese," said Pless. "Now, those people think I'm funnier or smarter."
Pless runs about 40 miles a week while she trains for two marathons she plans to run this winter. The first is in November in Las Vegas, Nevada, and the second is in Miami, Florida, in January.
Forty pounds ago, the first thing she wanted to do once she lost the weight was to have a tummy tuck to remove all of the loose skin. But now, she said she can't imagine taking the break from running that recovering from surgery would require.
"Running has become a constant for me and does so much more for me than maintain my weight, which is now about 125 pounds," said Pless.
If her past is any indication of her future success, Pless will certainly cross the finish line.
Share your story at My Fitness Triumph and help to inspire others....
Tuesday, October 9, 2007
Guidelines for healthy adults under age 65
Guidelines for adults over age 65, or age 50-64 with chronic conditions
The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) have updated physical activity guidelines. These guidelines outline exercise recommendations for healthy adults and older adults and are an update from the 1995 guidelines. Choose your category below, and find recommendations, research and tips from ACSM and AHA. Together, we are proud to serve as a public resource to help people live healthier, more active lives.
Read the healthy adults manuscript Read the older adults manuscript
------------------------------------------------------------------------
Guidelines for healthy adults under age 65
Basic recommendations from ACSM and AHA:
Do moderately intense cardio 30 minutes a day, five days a week
Or
Do vigorously intense cardio 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.
Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.
Use the links below to learn more about the guidelines and to make physical activity a regular part of your life.
Tips for meeting the guidelines
Starting an exercise program
Improvements from the 1995 recommendation
Frequently Asked Questions
Back to Top
Tips for meeting the guidelines
With busy work schedules, family obligations, and packed weekends, it can often be difficult to get the recommended amount of physical activity. Try these tips for incorporating exercise into your life:
* Do it in short bouts. Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight. This can be useful when trying to fit physical activity into a busy schedule.
* Mix it up. Combinations of moderate- and vigorous-intensity physical activity can be used to meet the guidelines. For example, you can walk briskly for 30 minutes twice per week and jog at a higher intensity on two other days.
* Set your schedule. Maybe it’s easier for you to walk during your lunch hour, or perhaps hitting the pavement right after dinner is best for you. The key is to set aside specific days and times for exercise, making it just as much a regular part of your schedule as everything else.
* The gym isn’t a necessity. It doesn’t take an expensive gym membership to get the daily recommended amount of physical activity. A pair of athletic shoes and a little motivation are all you need to live a more active, healthier life.
* Make it a family affair. Take your spouse, your children, or a friend with you during exercise to add some fun to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health.
Back to Top
Starting an exercise program
Starting an exercise program can sound like a daunting task, but just remember that your main goal is to boost your health by meeting the basic physical activity recommendations: 30 minutes of moderate-intensity physical activity at least five days per week, or vigorous-intensity activity at least three days per week, and strength training at least twice per week.
Choose activities you enjoy, such as swimming, biking, or playing basketball with friends to get your daily physical activity. If you need variety of activities to stay motivated, combine a few that appeal to you.
Physical activity can be accumulated through a variety of activities, not just running. Walking is a great way to do moderate-intensity physical activity. This issue of ACSM’s Fit Society Page® Newsletter contains an article on walking for health, as well as other features on getting active.
These Current Comments and brochures may also be helpful in designing your own activity program, gathering ideas for ways to accumulate physical activity, or learning about exercise and health:
Exercise While Traveling
Women’s Heart Health and a Physically Active Lifestyle
Energy Expenditure in Different Modes of Exercise
Exercise and Age-Related Weight Gain
From the “Selecting and Effectively Using” brochure series:
Heart Rate Monitors
Pedometers
Rubber Band Resistance Exercise
Health/Fitness Facilities
Home Treadmills
Stability Balls
Free Weights
Home Weights
Elliptical Trainers
Personal Trainers
Stair Steppers/Climbers
Stationary Bicycles
Click here to view ACSM’s news and publications page, with links to all Current Comments and brochures.
ACSM produces the Fit Society Page® Newsletter for the public on a quarterly basis. Each issue contains helpful articles on health and fitness. To view the latest issues, click here.
Back to Top
Improvements from the 1995 recommendation
Although the 2007 recommendations are similar to the 1995 recommendations at the core, eight improvements have been made:
1. Moderate-intensity physical activity has been clarified.
The 1995 document simply specified “most, preferably all days per week” as the recommended frequency while the new recommendation identifies five days per week as the recommended minimum.
2. Vigorous-intensity physical activity has been explicitly incorporated into the recommendation.
To acknowledge both the preferences of some adults for vigorous-intensity physical activity and the substantial science base related to participation in such activity, the recommendation has been clarified to encourage participation in either moderate- and/or vigorous-intensity physical activity. Vigorous-intensity physical activity was implicit in the 1995 recommendation. It is now explicitly an integral part of the physical activity recommendation.
3. Specified: Moderate- and vigorous-intensity activities are complementary in the production of health benefits and that a variety of activities can be combined to meet the recommendation.
This combining of activities is based on the amount (intensity x duration) of activity performed during the week and uses the concept of METs (metabolic equivalents) to assign an intensity value to a specific activity.
4. Specified: Aerobic activity needed is in addition to routine activities of daily life.
The updated recommendation now clearly states that the recommended amount of aerobic activity (whether of moderate- or vigorous-intensity) is in addition to routine activities of daily living which are of light intensity, such as self care, casual walking or grocery shopping, or less than 10 minutes of duration such as walking to the parking lot or taking out the trash. Few activities in contemporary life are conducted routinely at a moderate intensity for at least 10 minutes in duration. However, moderate- or vigorous-intensity activities performed as a part of daily life (e.g., brisk walking to work, gardening with shovel, carpentry) performed in bouts of 10 minutes or more can be counted towards the recommendation. Although implied, this concept was not effectively communicated in the original recommendation.
5. “More is better.”
The new recommendation emphasizes the important fact that physical activity above the recommended minimum amount provides even greater health benefits. The point of maximum benefit for most health benefits has not been established but likely varies with genetic endowment, age, sex, health status, body composition and other factors. Exceeding the minimum recommendation further reduces the risk of inactivity-related chronic disease. Although the dose-response relation was acknowledged in the 1995 recommendation, this fact is now explicit.
6. Short bouts of exercise.
Although the original recommendation introduced the concept of accumulating short bouts of physical activity toward the 30-minute goal, there was confusion regarding how short these episodes could be. For consistency and clarity, the minimum length of these short bouts is clarified as being 10 minutes.
7. Muscle-strengthening recommendation now included.
Muscle-strengthening activities have now been incorporated into the physical activity recommendation. Although the 1995 recommendation mentioned the importance of muscular strength and endurance, it stopped short of making specific declarations in this area. Available evidence now allows the integration of muscle strengthening activities into the core recommendation.
8. Clarification in wording.
Minor wording changes in the recommendation have been made to enhance clarity in communications. For example, the term “aerobic,” or endurance, has been added to clarify the type of physical activity being recommended and to differentiate it from muscle-strengthening exercises, which are now part of the core recommendation.
Guidelines for adults over age 65, or age 50-64 with chronic conditions
The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) have updated physical activity guidelines. These guidelines outline exercise recommendations for healthy adults and older adults and are an update from the 1995 guidelines. Choose your category below, and find recommendations, research and tips from ACSM and AHA. Together, we are proud to serve as a public resource to help people live healthier, more active lives.
Read the healthy adults manuscript Read the older adults manuscript
------------------------------------------------------------------------
Guidelines for healthy adults under age 65
Basic recommendations from ACSM and AHA:
Do moderately intense cardio 30 minutes a day, five days a week
Or
Do vigorously intense cardio 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.
Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.
Use the links below to learn more about the guidelines and to make physical activity a regular part of your life.
Tips for meeting the guidelines
Starting an exercise program
Improvements from the 1995 recommendation
Frequently Asked Questions
Back to Top
Tips for meeting the guidelines
With busy work schedules, family obligations, and packed weekends, it can often be difficult to get the recommended amount of physical activity. Try these tips for incorporating exercise into your life:
* Do it in short bouts. Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight. This can be useful when trying to fit physical activity into a busy schedule.
* Mix it up. Combinations of moderate- and vigorous-intensity physical activity can be used to meet the guidelines. For example, you can walk briskly for 30 minutes twice per week and jog at a higher intensity on two other days.
* Set your schedule. Maybe it’s easier for you to walk during your lunch hour, or perhaps hitting the pavement right after dinner is best for you. The key is to set aside specific days and times for exercise, making it just as much a regular part of your schedule as everything else.
* The gym isn’t a necessity. It doesn’t take an expensive gym membership to get the daily recommended amount of physical activity. A pair of athletic shoes and a little motivation are all you need to live a more active, healthier life.
* Make it a family affair. Take your spouse, your children, or a friend with you during exercise to add some fun to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health.
Back to Top
Starting an exercise program
Starting an exercise program can sound like a daunting task, but just remember that your main goal is to boost your health by meeting the basic physical activity recommendations: 30 minutes of moderate-intensity physical activity at least five days per week, or vigorous-intensity activity at least three days per week, and strength training at least twice per week.
Choose activities you enjoy, such as swimming, biking, or playing basketball with friends to get your daily physical activity. If you need variety of activities to stay motivated, combine a few that appeal to you.
Physical activity can be accumulated through a variety of activities, not just running. Walking is a great way to do moderate-intensity physical activity. This issue of ACSM’s Fit Society Page® Newsletter contains an article on walking for health, as well as other features on getting active.
These Current Comments and brochures may also be helpful in designing your own activity program, gathering ideas for ways to accumulate physical activity, or learning about exercise and health:
Exercise While Traveling
Women’s Heart Health and a Physically Active Lifestyle
Energy Expenditure in Different Modes of Exercise
Exercise and Age-Related Weight Gain
From the “Selecting and Effectively Using” brochure series:
Heart Rate Monitors
Pedometers
Rubber Band Resistance Exercise
Health/Fitness Facilities
Home Treadmills
Stability Balls
Free Weights
Home Weights
Elliptical Trainers
Personal Trainers
Stair Steppers/Climbers
Stationary Bicycles
Click here to view ACSM’s news and publications page, with links to all Current Comments and brochures.
ACSM produces the Fit Society Page® Newsletter for the public on a quarterly basis. Each issue contains helpful articles on health and fitness. To view the latest issues, click here.
Back to Top
Improvements from the 1995 recommendation
Although the 2007 recommendations are similar to the 1995 recommendations at the core, eight improvements have been made:
1. Moderate-intensity physical activity has been clarified.
The 1995 document simply specified “most, preferably all days per week” as the recommended frequency while the new recommendation identifies five days per week as the recommended minimum.
2. Vigorous-intensity physical activity has been explicitly incorporated into the recommendation.
To acknowledge both the preferences of some adults for vigorous-intensity physical activity and the substantial science base related to participation in such activity, the recommendation has been clarified to encourage participation in either moderate- and/or vigorous-intensity physical activity. Vigorous-intensity physical activity was implicit in the 1995 recommendation. It is now explicitly an integral part of the physical activity recommendation.
3. Specified: Moderate- and vigorous-intensity activities are complementary in the production of health benefits and that a variety of activities can be combined to meet the recommendation.
This combining of activities is based on the amount (intensity x duration) of activity performed during the week and uses the concept of METs (metabolic equivalents) to assign an intensity value to a specific activity.
4. Specified: Aerobic activity needed is in addition to routine activities of daily life.
The updated recommendation now clearly states that the recommended amount of aerobic activity (whether of moderate- or vigorous-intensity) is in addition to routine activities of daily living which are of light intensity, such as self care, casual walking or grocery shopping, or less than 10 minutes of duration such as walking to the parking lot or taking out the trash. Few activities in contemporary life are conducted routinely at a moderate intensity for at least 10 minutes in duration. However, moderate- or vigorous-intensity activities performed as a part of daily life (e.g., brisk walking to work, gardening with shovel, carpentry) performed in bouts of 10 minutes or more can be counted towards the recommendation. Although implied, this concept was not effectively communicated in the original recommendation.
5. “More is better.”
The new recommendation emphasizes the important fact that physical activity above the recommended minimum amount provides even greater health benefits. The point of maximum benefit for most health benefits has not been established but likely varies with genetic endowment, age, sex, health status, body composition and other factors. Exceeding the minimum recommendation further reduces the risk of inactivity-related chronic disease. Although the dose-response relation was acknowledged in the 1995 recommendation, this fact is now explicit.
6. Short bouts of exercise.
Although the original recommendation introduced the concept of accumulating short bouts of physical activity toward the 30-minute goal, there was confusion regarding how short these episodes could be. For consistency and clarity, the minimum length of these short bouts is clarified as being 10 minutes.
7. Muscle-strengthening recommendation now included.
Muscle-strengthening activities have now been incorporated into the physical activity recommendation. Although the 1995 recommendation mentioned the importance of muscular strength and endurance, it stopped short of making specific declarations in this area. Available evidence now allows the integration of muscle strengthening activities into the core recommendation.
8. Clarification in wording.
Minor wording changes in the recommendation have been made to enhance clarity in communications. For example, the term “aerobic,” or endurance, has been added to clarify the type of physical activity being recommended and to differentiate it from muscle-strengthening exercises, which are now part of the core recommendation.
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