President's Council on Fitness, Sports & Nutrition

The Department of Health and Human Services issued the federal government's first-ever Physical Activity Guidelines for Americans in 2008 to help Americans understand the types and amounts of physical activity that offer important health benefits. Physical activity is any form of exercise or movement of the body that uses energy. Some of your daily life activities—doing active chores around the house, yard work, walking the dog—are examples. The Physical Activity Guidelines for Americans recommend 60 minutes of physical aerobic activity daily for children ages 6-17 (there are no specifications for those five and under), and 30 minutes daily for adults ages 18-64.

The President's Council has convened a subcommittee to review the evidence on strategies to increase physical activity among youth. The subcommittee chaired by PCFSN member Dr. Risa Lavizzo-Mourey, will present their findings in a Physical Activity Guidelines for Americans Mid-Course Review Report scheduled for release in 2013.

Children and Adolescents (6-17 years old)

Children and adolescents should get 60 minutes or more of physical activity daily. Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least three days a week. As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle- and bone-strengthening physical activity at least three days of the week.

Adults (18-64 years old)

Adults should get at least two and a half hours (150 minutes) each week of moderate-intensity aerobic physical activity. You need to do this type of activity for at least 10 minutes at a time as intervals shorter than this do not have the same health benefits. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least two days a week.

Aerobic Activities

Aerobic activities require moderate physical effort and include, but are not limited to: biking slowly, canoeing, ballroom dancing, general gardening, using your manual wheelchair, arm cycling, walking briskly, and water aerobics. Examples of vigorous activities are basketball, jumping rope, running or bicycling on hills, soccer, swimming laps, and martial arts.

Not sure whether you are at a moderate or vigorous activity level? Try the talk test. If you can talk while you are active, then you are participating at a moderate level. If you can only say a few words without stopping to catch your breath, then you are engaging in vigorous activity.

Muscle-Strengthening Activities

Strengthening activities work all the major muscle groups - legs, hips, back, chest, stomach, shoulders, and arms. These activities include, but are not limited to: lifting weights, push-ups, sit-ups, and working with resistance bands. Don't have weights? Common household items such as bottled water and soup cans can also be used.

Bone-Strengthening Activities

Bone-strengthening activities produce a force on the bones that promotes bone growth and strength. This force is commonly produced by impact with the ground. The good news: bone-strengthening activities can also be aerobic and muscle-strengthening like running, jumping rope, basketball, tennis, and hopscotch.