Physical Activity and Public Health: Updated Recommendation for Adults From the American College of Sports Medicine and the American Heart Association (original) (raw)
Related papers
2000
Association endorsed and supported these recommendations. The purpose of the present report is to update and clarify the 1995 recommendations on the types and amounts of physical activity needed by healthy adults to improve and maintain health. Development of this document was by an expert panel of scientists, including physicians, epidemiologists, exercise scientists, and public health specialists. This panel reviewed advances in pertinent physiologic, epidemiologic, and clinical scientific data, including primary research articles and reviews published since the original recommendation was issued in 1995. Issues considered by the panel included new scientific evidence relating physical activity to health, physical activity recommendations by various organizations in the interim, and communications issues. Key points related to updating the physical activity recommendation were outlined and writing groups were formed. A draft manuscript was prepared and circulated for review to the expert panel as well as to outside experts. Comments were integrated into the final recommendation. Primary Recommendation-To promote and maintain health, all healthy adults aged 18 to 65 yr need moderate-intensity aerobic (endurance) physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic physical activity for a minimum of 20 min on three days each week.
Physical Activity and Public Health
Circulation, 2007
on the types and amounts of physical activity needed by healthy adults to improve and maintain health. Development of this document was by an expert panel of scientists, including physicians, epidemiologists, exercise scientists, and public health specialists. This panel reviewed advances in pertinent physiologic, epidemiologic, and clinical scientific data, including primary research articles and reviews published since the original recommendation was issued in 1995. Issues considered by the panel included new scientific evidence relating physical activity to health, physical activity recommendations by various organizations in the interim, and communications issues. Key points related to updating the physical activity recommendation were outlined and writing groups were formed. A draft manuscript was prepared and circulated for review to the expert panel as well as to outside experts. Comments were integrated into the final recommendation. Primary Recommendation-To promote and maintain health, all healthy adults aged 18 to 65 yr need moderate-intensity aerobic (endurance) physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic physical activity for a minimum of 20 min on three days each week. [I (A)] Combinations of moderate-and vigorous-intensity activity can be performed to meet this recommendation. [IIa (B)] For example, a person can meet the recommendation by walking briskly for 30 min twice during the week and then jogging for 20 min on two other days. Moderate-intensity aerobic activity, which is generally equivalent to a brisk walk and noticeably accelerates the heart rate, can be accumulated toward the 30-min minimum by performing bouts each lasting 10 or more minutes. [I (B)] Vigorous-intensity activity is exemplified by jogging, and causes rapid breathing and a substantial increase in heart rate. In addition, every adult should perform activities that maintain or increase muscular strength and endurance a minimum of two days each week. [IIa (A)] Because of the dose-response relation between physical activity and health, persons who wish to further improve their personal fitness, reduce their risk for chronic diseases and disabilities or prevent unhealthy weight gain may benefit by exceeding the minimum recommended amounts of physical activity. [I (A)] (Circulation. 2007;116:1081-1093.) Key Words: benefits Ⅲ risks Ⅲ physical activity dose Ⅲ physical activity intensity I n 1995 the Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) issued a public health recommendation that ''Every US adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week'' (49). The purpose of the recommendation was to provide a ''clear, concise, public health message'' that would "encourage increased participation in physical activity" by a largely sedentary US population.
Jama-journal of The American Medical Association, 1995
recommendations. The purpose of the present report is to update and clarify the 1995 recommendations on the types and amounts of physical activity needed by healthy adults to improve and maintain health. Development of this document was by an expert panel of scientists, including physicians, epidemiologists, exercise scientists, and public health specialists. This panel reviewed advances in pertinent physiologic, epidemiologic, and clinical scientific data, including primary research articles and reviews published since the original recommendation was issued in 1995. Issues considered by the panel included new scientific evidence relating physical activity to health, physical activity recommendations by various organizations in the interim, and communications issues. Key points related to updating the physical activity recommendation were outlined and writing groups were formed. A draft manuscript was prepared and circulated for review to the expert panel as well as to outside experts. Comments were integrated into the final recommendation. Primary Recommendation-To promote and maintain health, all healthy adults aged 18 to 65 yr need moderate-intensity aerobic (endurance) physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic physical activity for a minimum of 20 min on three days each week. [
Our understanding of the relationship between physical activity and health is constantly evolving. Therefore, the British Association of Sport and Exercise Sciences convened a panel of experts to review the literature and produce guidelines that health professionals might use. In the ABC of Physical Activity for Health, A is for All healthy adults, B is for Beginners, and C is for Conditioned individuals. All healthy adults aged 18-65 years should aim to take part in at least 150 min of moderateintensity aerobic activity each week, or at least 75 min of vigorous-intensity aerobic activity per week, or equivalent combinations of moderate-and vigorous-intensity activities. Moderate-intensity activities are those in which heart rate and breathing are raised, but it is possible to speak comfortably. Vigorous-intensity activities are those in which heart rate is higher, breathing is heavier, and conversation is harder. Aerobic activities should be undertaken in bouts of at least 10 min and, ideally, should be performed on five or more days a week. All healthy adults should also perform muscle-strengthening activities on two or more days a week. Weight training, circuit classes, yoga, and other muscle-strengthening activities offer additional health benefits and may help older adults to maintain physical independence. Beginners should work steadily towards meeting the physical activity levels recommended for all healthy adults. Even small increases in activity will bring some health benefits in the early stages and it is important to set achievable goals that provide success, build confidence, and increase motivation. For example, a beginner might be asked to walk an extra 10 min every other day for several weeks to slowly reach the recommended levels of activity for all healthy adults. It is also critical that beginners find activities they enjoy and gain support in becoming more active from family and friends. Conditioned individuals who have met the physical activity levels recommended for all healthy adults for at least 6 months may obtain additional health benefits by engaging in 300 min or more of moderate-intensity aerobic activity per week, or 150 min or more of vigorous-intensity aerobic activity each week, or equivalent combinations of moderate-and vigorous-intensity aerobic activities. Adults who find it difficult to maintain a normal weight and adults with increased risk of cardiovascular disease or type 2 diabetes may in particular benefit from going beyond the levels of activity recommended for all healthy adults and gradually progressing towards meeting the recommendations for conditioned individuals. Physical activity is beneficial to health with or without weight loss, but adults who find it difficult to maintain a normal weight should probably be encouraged to reduce energy intake and minimize time spent in sedentary behaviours to prevent further weight gain. Children and young people aged 5-16 years should accumulate at least 60 min of moderate-to-vigorous-intensity aerobic activity per day, including vigorous-intensity aerobic activities that improve bone density and muscle strength.
Development of evidence-based physical activity recommendations for adults (18–64 years)
Physical activity is any bodily movement produced by skeletal muscles that expends energy. In the context of this report this includes activities that use one or more large muscle groups, for movement in the following domains: occupation (including paid and unpaid work); leisure (including organised activities such as sports, as well as exercise and recreational activities); and transport (for example walking, cycling or skating to get to or from places). Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. Health has physical, mental, social and psychological dimensions, and provides the capacity to withstand challenges and to accomplish life's activities with pleasure and energy. Physical fitness relates to the ability to perform physical activity. Components of fitness include cardiorespiratory endurance, muscle strength and endurance, body composition, and balance, all of which are associated with health and functional capacity. Aerobic activities are those that depend on an adequate supply of oxygen. They usually involve large muscle groups moving at a pace that can be continued for more than a few minutes. Over time, these activities improve the transport and uptake of oxygen by the cardiorespiratory and metabolic systems, to provide energy for working muscles. Examples include walking, swimming, cycling, dancing and some types of ball games. Anaerobic activities do not depend on a supply of oxygen to the working muscles, and therefore can usually only be continued for a very short time. Examples include sprinting and lifting heavy weights. Most physical activities involve both aerobic and anaerobic components. Strength (resistance) training involves activities for improving strength, power, endurance and size of skeletal muscles. Examples include exercises that use either body weight (eg push-ups), free weights (eg dumbbells) or machines as resistance. Sedentary activities are those that involve sitting or lying down, with little energy v expenditure (ie <1.5 METs). Examples include activities in the (1) occupational (eg sitting at work); (2) leisure (eg watching TV, reading, sewing, computer use, using a computer for games, social networking etc); and (3) transport (eg sitting in a car, train, bus or tram) domains. Metabolic equivalent (MET) is the unit used to define levels of activity, in multiples of resting metabolic rate. One MET is defined as energy expenditure at rest, usually equivalent to 3.5mL of oxygen uptake per kg per minute. Light activities include those that require standing up and moving around, in the home, workplace or community. Energy expenditure is 1.6 to 2.9 METs. Moderate activities are at an intensity which requires some effort, but allow a conversation to be held. Examples include brisk walking, gentle swimming, social tennis, etc. Energy expenditure is 3.0-5.9 METs. Vigorous activities make you breathe harder or puff and pant (depending on fitness). Examples include aerobics, jogging and some competitive sports. Energy expenditure is
Physical Activity and Cardiovascular Disease Prevention: Current Recommendations
Angiology, 2008
Epidemiologic studies support an inverse and robust relationship between physical activity (PA) and mortality risk, even after adjusting for potential confounding factors. The authors have reported 13% lower mortality risk for every 1-MET (metabolic equivalent) increase in exercise capacity. For those with an exercise capacity >7 METs, the mortality risk was approximately 50% to 70% lower when compared with those achieving <5 METs. The risk reduction is, at least in part, attributed to the favorable effect of PA on the cardiovascular risk factors. Increased PA lowers blood pressure in hypertensive individuals, increases high-density lipoprotein cholesterol in a dose—response fashion, and reduces the incidence of diabetes. The health benefits of PA can be realized by engaging in moderate-intensity physical activity (brisk walk) for at least 30 minutes per day, 5 days per week or vigorous activity (jogging) for 20 or more minutes, 3 days per week. Combinations of the 2 types of ...