Health Connections of the Upper Valley

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.

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)

Children and Adolescents
Strong Evidence
• Improved cardiorespiratory endurance and muscular fitness
• Favorable body composition
• Improved bone health
• Improved cardiovascular and metabolic health biomarkers

Obviously, ensuring adequate amounts of physical activity for the calories consumed is the balancing act of weight control. Age, genetics, lifestyle are also factors that contribute to obesity. At the CDC web site there is a wealth of information regarding obesity: www.cdc.gov/obesity.

The Office of Surgeon General’s web site has a 1 page fact sheet on the “Surgeon General’s Vision for a “Healthy and Fit Nation”. It can be found at www.surgeongeneral.gov/library/obesityvision/obesityvision_factsheet.html The fact sheet includes strategy categories to reduce the obesity epidemic in this country. There is also information for parents and caregivers to get kids more physically active and eating more healthy (www.surgeongeneral.gov/obesityprevention/pledges/parents.html ).