Physical Activity Guidelines For Adults Recently Updated
activity recommendations for adults have been updated by the American
College of Sport Medicine (ACSM) and the American Heart Association
adults ages 18 to 65 years need moderate-intensity aerobic physical
activity for at least 30 minutes on five days each week or
vigorous-intensity physical activity for at least 20 minutes on three
days each week.
It is also
recommended that eight to ten exercises using the major muscle groups
be performed on two non-consecutive days and a resistance should be
used for eight to twelve repetitions of each exercise resulting in
willful fatigue. Targeting the major muscle groups will maintain or
increase muscular strength and endurance.
recommendations are an update and clarification of the 1995
recommendations from the Centers for Disease Control Prevention (CDC)
and ACSM on the types and amounts of physical activity needed by
healthy adults to improve and maintain health.
- Moderate-intensity physical activity has been clarified, identifying five days per week as the recommended minimum.
- Vigorous-intensity physical has been explicitly incorporated into the recommendation.
- Recommendations now specify that moderate- and vigorous-intensity activities are complementary in producing health benefits.
- Aerobic activity is specified as a needed addition to routine activities of daily life.
- New recommendations emphasize that physical activity above the recommended minimum amount provides even greater health benefits.
- Short bouts of exercise are okay and the minimum length of these short bouts is clarified as being ten minutes.
- A muscle-strengthening recommendation is included.
- Minor wording changes in the recommendations have been made to clarify terms such as aerobic.
The recommendations were published in Medicine & Science in Sport and Exercise, ACSM’s official journal and Circulation, a journal of the AHA.
For more information or additional details, visit www.americanheart.org/fitness.