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.