New Health.gov Activity Guidelines: 8 Things to Know | Fit for Freelance

New Health.gov Activity Guidelines: 8 Things to Know

In November 2018, the Office of Disease Prevention and Health Promotion (health.gov) released the 2nd Edition of Physical Activity Guidelines for Americans, after a decade of research since the 1st edition.

Here are the 8 biggest ​takeaways​:

​Health guidelines recommend 22 minutes of activity per day


Even more research ​indicates adults need 150 to 300 minutes of moderate-intensity aerobic activity each week! Think light sweat, like power walking or dancing. (Are you on the right track? Leave a comment below.)

The guidelines say adults also need muscle-strengthening activity, like lifting weights, push-ups, and squats at least twice per week.

Move more and sit less- sitting for long periods is linked with increased risk of heart disease, high blood pressure, and all-cause mortality. ​Sitting less has health benefits independent of other health choices, like intentional exercise, nutrition, and whether you smoke.

Any amount of activity helps! The 2nd edition ​deleted the former recommendation for 10-minute minimums. Get active more frequently, if even for 3 to 5 minutes.

Exercise has immediate health benefits​ like improving sleep quality and insulin sensitivity, and reducing anxiety and blood pressure.

Exercise studies show even more long term health benefits-

  • Improved cognition​
  • ​Reduced risks of more types of cancer
  • ​Decreased risk of dementia, postpartum depression, excessive weight gain, and injury risk from falls
  • In addition to the old favorites- improved quality of life and bone health, ​decreased heart disease, stroke, high blood pressure, diabetes, and depression.

Exercise manages more health conditions- decreased pain in arthritis, slowed disease progression in high blood pressure, diabetes, Parkinson’s, and more.

Exercise and play are good for ​kids too! ​New guidelines recommend children aged 3-5 should get 3+ hours of activity/day. Active play enhances growth and development. Youth aged 6-17 ​are still recommended get 60 minutes/day (Play60)

 Want to learn more?​ Check out my post on how health affects your business.

​If you are looking for custom 1-to-1 wellness coaching to meet these guidelines, lose weight, feel great, and work better, get my free guide ​5 Ways to Know Online Personal Training Will Improve Your Business 

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About the Author

Reggie Wilson is the founder of Fit for Freelance. He's a certified worksite wellness program manager, certified online trainer etc., but he's really just a guy who loves health science and helping people lead their best lives. Read more about him here

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