(October 7, 2008)--The Department of Health and Human Services says most adults need at least 2-and-a-half hours of moderate exercise a week, while children and teens need about an hour each day.
Moderate exercise is described as brisk walks, raking leaves or even a neighborhood softball game.
The department says those who are into more vigorous exercise such as jogging or swimming need to do it at least 75 minutes a week.
Rear Adm. Penelope Royall, deputy assistant secretary for disease prevention, says someone who is a "total couch potato" can get started with a 10-minute walk each day.
She says the key, though is to work toward hitting the weekly minimum.
More than 60 million adults in this country are considered obese and what’s worse is that about a third of all children are overweight and 16 percent are obese.
“It’s important for all Americans to be active, and the guidelines are a roadmap to include physical activity in their daily routine,” HHS Secretary Mike Leavitt said.
“The evidence is clear -- regular physical activity over months and years produces long-term health benefits and reduces the risk of many diseases. The more physically active you are, the more health benefits you gain.”
Key Guidelines
(Source: Department of Health and Human Services)
Children and Adolescents
One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week. Examples of moderate intensity aerobic activities include hiking, skateboarding, bicycle riding and brisk walking. Vigorous intensity aerobic activities include bicycle riding, jumping rope, running and sports such as soccer, basketball and ice or field hockey. Children and adolescents should incorporate muscle-strengthening activities, such as rope climbing, sit-ups, and tug-of war, three days a week. Bone-strengthening activities, such as jumping rope, running and skipping, are recommended three days a week.
Adults
Adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity. Walking briskly, water aerobics, ballroom dancing and general gardening are examples of moderate intensity aerobic activities. Vigorous intensity aerobic activities include racewalking, jogging or running, swimming laps, jumping rope and hiking uphill or with a heavy backpack. Aerobic activity should be performed in episodes of at least 10 minutes. For more extensive health benefits, adults should increase their aerobic physical activity to five hours a week moderate-intensity or two and one half hours a week of vigorous-intensity aerobic physical activity. Adults should incorporate muscle strengthening activities, such as weight training, push-ups, sit-ups and carrying heavy loads or heavy gardening, at least two days a week.
Older adults
Older adults should follow the guidelines for other adults when it is within their physical capacity. If a chronic condition prohibits their ability to follow those guidelines, they should be as physically active as their abilities and conditions allow. If they are at risk of falling, they should also do exercises that maintain or improve balance.
Women during pregnancy
Healthy women should get at least two and one half hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week. Pregnant women who habitually engage in vigorous aerobic activity or who are highly active can continue during pregnancy and the time after delivery, provided they remain healthy and discuss with their health care provider how and when activity should be adjusted over time.
Adults with disabilities
Those who are able should get at least two and one half hours of moderate aerobic activity a week, or one hour and 15 minutes of vigorous aerobic activity a week. They should incorporate muscle-strengthening activities involving all major muscle groups two or more days a week. When they are not able to meet the guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.
People with chronic medical conditions
Adults with chronic conditions get important health benefits from regular physical activity. They should do so with the guidance of a health care provider.
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