Physical Activity Guidelines for Adults

1. Physical Activity Guidelines for Adults Dehong Xu The Hospital of Fudan University

2. These guidelines are for Americans aged 6 and older. Issued by the U.S. Department of Health and Human Services (HHS) It’s content complements the Dietary Guidelines for Americans [Issued by the U.S. Department of Agriculture (USDA)] The primary audiences are policymakers and health professionals. This information may also be useful to interested members of the public. Introducing the 2008 Physical Activity Guidelines for Americans

3. The Development of the Physical Activity Guidelines for Americans the 1995 Dietary Guidelines for Americans has included advice on physical activity. In October 2006, the workshop’s report, Adequacy of Evidence for Physical Activity Guidelines Development In 2007, the Physical Activity Guidelines Advisory Committee was composed of 13 leading experts in the field of exercise science and public health. The Physical Activity Guidelines Advisory Committee Report, formed in 2008. HHS issued the 2008 Physical Activity Guidelines for Americans.

4. What Is Physical Activity? Physical activity has been defined as any bodily movement produced by the contraction of skeletal muscle(骨骼肌收缩) that increases energy expenditure above a basal level. In this guidelines, physical activity generally refers to the subset of physical activity that enhances health.

5. Two Categories of Bodily Movement Baseline activity Health-enhancing physical activity

6. Baseline activity Baseline activity refers to the light-intensity activitiesof daily life, such as, ■standing, ■ walking slowly, and ■ lifting lightweight objects. People who do only baseline activity are considered to be inactive.

7. Health-enhancing physical activity Health-enhancing physical activity is activity that, when added to baseline activity, produces health benefits. Examples ■Brisk walking, ■Jumping rope, ■ Dancing, ■ Lifting weights, and ■ Doing yoga(瑜伽).

8. Classification of Total Weekly Amounts of Aerobic Physical Activity

9. Four Categories of Total Weekly Amounts of Aerobic Physical Activity Inactive is no activity beyond baseline activities of daily living. Low activity is activity beyond baseline but fewer than 150 minutes of moderate-intensity physical activity a week or the equivalent amount (75 minutes) of vigorous-intensity activity. Medium activity is 150 minutes to 300 minutes of moderate-intensity activity a week (or 75 to 150 minutes of vigorous-intensity physical activity a week). In scientific terms, this range is approximately equivalent to 500 to 1,000 metabolic equivalent (MET代谢当量) minutes a week. High activity is more than the equivalent of 300 minutes of moderate-intensity physical activity a week.

10. The Health Benefits of Physical Activity—Major Research Findings Regular physical activity reduces the risk of many adverse health outcomes. Some physical activity is better than none. For most health outcomes, additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and/or longer duration. Most health benefits occur with at least 150 minutes a week of moderate-intensity physical activity. Additional benefits occur with more physical activity.

11. The Health Benefits of Physical Activity—Major Research Findings Both aerobic (endurance) and muscle-strengthening (resistance) physical activity are beneficial. Health benefits occur for children and adolescents, young and middle-aged adults, older adults, and those in every studied racial and ethnic group. The health benefits of physical activity occur for people with disabilities. The benefits of physical activity far outweigh the possibility of adverse outcomes.

12. Health Benefits Associated With Regular Physical Activity Strong Evidence Lower risk of early death coronary heart disease (冠心病) stroke （中风） high blood pressure adverse blood lipid(血脂) profile type 2 diabetes(2型糖尿病) metabolic syndrome (代谢综合征) colon cancer （大肠癌） breast cancer （乳腺癌）

13. Health Benefits Associated With Regular Physical Activity Strong Evidence Prevention of weight gain Weight loss, particularly when combined with reduced calorie intake Improved cardiorespiratory (心肺的)and muscular fitness Prevention of falls Reduced depression Better cognitive function (for older adults)

14. Health Benefits Associated With Regular Physical Activity Moderate to Strong Evidence Better functional health (for older adults) Reduced abdominal obesity（腹型肥胖） Moderate Evidence Lower risk of hip fracture (髋部骨折) Lower risk of lung cancer Lower risk of endometrial cancer （子宫内膜癌） Weight maintenance after weight loss Increased bone density（骨密度） Improved sleep quality

15. The Risk of Dying Prematurely Declines as People Become Physically Active

16. Physical Activity Lower Risk of Early Death The Risk of Dying Prematurely Declines as People Become Physically Active Minutes per Week of Moderate- or Vigorous- Intensity Physical Activity

17. How Much Physical Activity Do Adults Need?(Aerobic Activities) For substantial health benefits, adults need to do at least 2 hours and 30 minutes (150 minutes) each week of moderate-intensity* aerobic activity, OR 1 hour and 15 minutes (75 minutes) each week of vigorous-intensity* aerobic activity, OR An equivalent mix of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed for at least 10 minutes at a time, preferably, spread throughout the week. *Intensity is the level of effort required to do an activity.

18. How Much Physical Activity Do Adults Need?(Muscle-strengthening Activities) Muscle strengthening should be done 2 or more days a week. All major muscle groups should be worked. These are the legs, hips, back, abdomen, chest, shoulders, and arms. Exercises for each muscle group should be repeated 8 to 12 times per set. As exercises become easier, increase the weight or do another set.

19. How can adults get additional health benefits? (Aerobic Activities) For greater health benefits, adults should do • 5 hours (300 minutes) each week of moderate-intensity aerobic activity, OR • 2 hours and 30 minutes (150 minutes) a week of vigorous-intensity aerobic activity, OR • An equivalent mix of moderate- and vigorous-intensity aerobic activity.

20. What are Aerobic Activities? Activities that keep your body moving enough to increase your heart rate and make you breathe harder. There are two intensities of aerobic activity: Moderate-intensity Vigorous-intensity

21. Three Components of Aerobic Physical Activity（有氧运动） Intensity, or how hard a person works to do the activity. The intensities most often examined are moderate intensity (equivalent in effort to brisk walking) and vigorous intensity (equivalent in effort to running or jogging); Frequency, or how often a person does aerobic activity; and Duration, or how long a person does an activity in any one session.

22. Judging the Intensity of Aerobic Activities(Moderate-intensity Activity) Moderate-intensity Activity Heart will beat faster than normal and breathing will be harder than normal On a scale of 0 to 10, moderate-intensity activity is a 5 or 6 A person doing moderate-intensity aerobic activity can talk, but not sing, during the activity.

23. Judging the Intensity of Aerobic Activities(Vigorous-intensity Activity) Vigorous-intensity Activity Heart will beat much faster than normal and breathing will be much harder than normal On a scale of 0 to 10, a vigorous-intensity activity is 7 or 8 A person doing vigorous-intensity activity cannot say more than a few words without pausing for a breath.

24. Relative Intensity Estimate Maximum Heart rate &Target Heart Rate Estimate maximum heart rate = 220 – Ages Moderate-intensity Activity Target heart rate 50 to 70% of maximum heart rate Vigorous-intensity Activity Target heart rate 70 to 85% of maximum heart rate

25. Types of Moderate- and Vigorous- Intensity Aerobic Activities

26. Moderate- intensity Aerobic Activities

27. Moderate- intensity Aerobic Activities

28. Vigorous-intensity Aerobic Activities

29. Vigorous-intensity Aerobic Activities

30. What are Muscle-Strengthening Activities? Alternative names: strength training, resistance training, or muscular strength and endurance exercises. Make muscles do more work than they are accustomed to doing. Including exercise, that increases skeletal muscle strength, power, endurance, and mass.

31. Types of Muscle-Strengthening Activities

32. Three Components of Muscle-strengthening Activity Intensity, or how much weight or force is used relative to how much a person is able to lift; Frequency, or how often a person does muscle-strengthening activity; and Repetitions, or how many times a person lifts a weight (analogous to(类似于) duration for aerobic activity).

33. Meeting the Guidelines Getting and Staying Active

34. Meeting the Guidelines Adults Who Don’t Meet the Guidelines Slowly increase activity in small steps Participate in enjoyable activities Adults Who Meet the Guidelines Continue being active on a daily basis Work toward becoming more active Adults Who Exceed the Guidelines Maintain activity level Vary the kinds of activities to reduce the risk of injury

35. Special ConsiderationsFlexibility Activities Flexibility is an important part of physical fitness. Stretching exercises are effective in increasing flexibility, and thereby can allow people to more easily do activities that require greater flexibility Time spent doing flexibility activities by themselves does not count toward meeting the aerobic or muscle-strengthening Guidelines.

36. Special ConsiderationsWarm-up and Cool-down They are an acceptable part of a person’s physical activity plan. Commonly, they involve doing an activity at a slower speed or lower intensity. A warm-up before moderate-or vigorous-intensity aerobic activity allows a gradual increase in heart rate and breathing at the start of the episode of activity. A cool-down after activity allows a gradual decrease at the end of the episode. Time spent doing them may count toward meeting the aerobic activity Guidelines. A warm-up for muscle-strengthening activity commonly involves doing exercises with lighter weight.

37. Moderate Aerobic Activity RoutinesSample 1

38. Moderate Aerobic Activity RoutinesSample 2

39. VigorousAerobic Activity RoutinesSample 3

40. Mix of Moderate and Vigorous Aerobic Activity Routines Sample 4

41. Key Guidelines for Safe Physical Activity Understand the risks and yet be confident that physical activity is safe for almost everyone. Choose to do types of physical activity that are appropriate for their current fitness level and health goals. Increase physical activity gradually over time. Protect themselves by using appropriate gear and sports equipment, looking for safe environments, following rules and policies, and making sensible choices about when, where, and how to be active. Be under the care of a health-care provider if they have chronic conditions or symptoms.

42. Activity Is Safe for Almost Everyone The most common injuries affect the musculoskeletal(肌肉骨骼) system [the bones, joints, muscles, ligaments(韧带), and tendons(肌腱)]. Other adverse events, such as overheating and dehydration. On rare occasions, people have heart attacks. Only one such injury occurs for every 1,000 hours of walking for exercise, Fewer than four injuries occur for every 1,000 hours of running.

43. Choose Appropriate Types and Amounts of Activity The safest activities are moderate intensity and low impact, and don’t involve purposeful collision or contact. In the amounts commonly done by adults, walking has a third or less of the injury risk of running. The risk of injury for a type of physical activity can also differ according to the purpose of the activity. People who have had a past injury are at risk of injuring that body part again.

44. Increase physical activity gradually over time The risk of injury to bones, muscles, and joints is directly related to the gap between a person’s usual level of activity and a new level of activity. Inactive people should “start low and go slow” by gradually increasing how often and how long activities are done.

45. Use Protective Gear and Appropriate Equipment Personal protective gear ■helmets（头盔）, ■ eyewear and goggles（护目镜）, ■ shin（胫） guards, ■ elbow（肘） and knee pads, ■ mouth guards. Sports equipment ■ balls, ■ bats(球棒、球拍), ■ sticks, and ■ shoes.

46. Thank you! Questions?Be Active, Healthy, and Happy! Information in this presentation is provided byU.S. Department of Health and Human ServicesCenters for Disease Control and PreventionNational Center for Chronic Disease Prevention and Health PromotionDivision of Adolescent and School Healthwww.cdc.gov/HealthyYouth