Beginning an exercise program has become one of the most important public health issues of today.
United States Department of Health and Human Services (HHS) recently met with combined support from the American College of Sports Medicine (ACSM) and the American Heart Association (AHA) and released jointly published physical activity recommendations. These separate guidelines collectively and effectively support each other and are all based on the most relevant science available that links physical activity to improved health and wellness.
- ACSM/AHA guidelines focus on 30 minutes of moderate-intensity daily physical activity five days a week.
- HHS guidelines call for a minimum of 150 minutes of moderate physical activity a week, an amount most reasonable on five days a week at a duration of 30 minutes.
The associations note that the core recommendation as it relates to health gains of physical activity are highly consistent. These recommendations conclude that relatively modest amounts of physical activity will improve the health and cardio-respiratory fitness of inactive persons, while expanded health gains, such as weight loss or weight maintenance, require more than the minimum 30 minutes of moderate activity most days of the week.
“Guidelines for physical activity have long been based on research demonstrating that even relatively moderate amounts of physical activity will have positive benefits on health,” said William Haskell, Ph.D., FACSM, lead author of the ACSM/AHA guidelines. “A very important idea, especially for people who are inactive, is that health and physical activity are closely linked. The more days a week that you can be active or accumulate some activity, the higher the significance for your health and wellness.”
“Numerous studies now suggest that if we can simply move people out of the lowest levels of cardio-respiratory fitness, it can have a profound (and beneficial) impact on public health”, says Barry A. Franklin, PhD, national American Heart Association spokesperson and Director of Cardiac Rehabilitation and Exercise Laboratories at William Beaumont Hospital.
Health Benefits of Physical Activity for Adults & 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 cardio-respiratory 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
- Lower risk of hip fracture
- Increased bone density
- Improved sleep quality
- Lower risk of lung and endometrial cancers
Health Benefits of Physical Activity for Children & 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
In summary, the investment in a daily 30 minute or more exercise regiment betters your quality of life, delays diseases and reduces the medical expenses regardless of your age or your current condition. There is no time sooner than the present to invest your time and energy in a professionally developed and administrated physical fitness program.