Fit for Duty. . . Fit for Life!    “Fit for Duty. . .Fit for Life!” is a lifestyle-based column provided by USPHS Dietitians/Nutritionists Introducing the 2008 Physical Activity Guidelines for Americans Submitted by LCDR Douglas Fiorentino, USPHS and LT Scott Labrecque, USPHS   Are you Familiar with the 2008 Physical Activity Guidelines for Americans? In 2007, the Department of Health and Human Services (HHS) appointed the Physical Activity Guidelines Advisory Committee to provide science-based guidance for individuals ages 6 and older to improve their health through physical activity. This report, entitled the 2008 Physical Activity Guidelines for Americans, can be viewed at: http://www.health.gov/paguidelines/default.aspx. For simplicity in this article, we will refer to this report as the PAG. The PAG, in conjunction with the Dietary Guidelines for Americans created by HHS and the U.S. Department of Agriculture (USDA), offers Americans guidance on how to incorporate physical activity and a healthy diet into their lifestyles. Participating in regular exercise and eating healthy foods has been found to decrease risk factors for chronic diseases. What Is Considered Physical Activity? Physical activity has been defined as bodily movement produced by the contraction of skeletal muscle. This muscle contraction causes an increase in energy expenditure above one’s baseline. The PAG expands on this pure, science-based definition by broadening its definition of “physical activity” as bodily movement that enhances health. The PAG goes on to divide physical activity into two categories: Baseline Activity and Health-Enhancing Physical Activity. Baseline Activity is the light-intensity activities of daily living. These activities include standing, walking slowly, and lifting light-weight objects. Health-Enhancing Physical Activity is any activity above and beyond one’s baseline which provides health benefits. These activities may include brisk walking, jump roping, dancing, and lifting heavy weights. What are the Benefits of Physical Activity? Through the critical review of scientific research that was conducted by the Advisory Committee, it was determined that the benefits of physical activity are as follows: 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. Both aerobic and muscle-strengthening activities 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. Health benefits of physical activity occur for people with disabilities. The benefits of physical activity far outweigh the possibility of adverse outcomes. How Can You Become More Physically Active? To be physically active, one needs to consider being active for “life.” The PAG provides recommendations for the following groups: Children and Adolescents, Adults, Older Adults, Women during Pregnancy and the Postpartum Period, Adults With Disabilities, and Individuals With Chronic Medical Conditions. Within each of these groups, the Physical Activity Guidelines have outlined generalized exercises and timeframes for weekly participation. These guidelines will be detailed specifically in future Fit for Duty…Fit for Life! articles. How Do You Know if the Physical Activity is Providing Health Benefits? The Advisory Committee divided the required amount of aerobic physical activity into four categories to assist participants in all the groups in determining what amount of activity is needed for health benefits. These categories are inactive, low, medium, and high and are defined as follows: Inactive is no activity beyond baseline and is considered to provide no health benefit. Low activity is activity beyond baseline but fewer than 150 minutes a week of moderate intensity physical activity and is considered to provide some health benefits. Medium activity is 150 to 300 minutes a week of moderate intensity, which provides substantial health benefits. High activity is more than the equivalent of 300 minutes a week of moderate-intensity physical activity and provides additional health benefits. Participants who follow these activity-based timetables will be able to determine the health benefits they are achieving while working towards their personal physical goals. Let’s Get Physically Active Now you now know the framework behind the 2008 Physical Activity Guidelines for Americans. Stay tuned for upcoming articles in the Commissioned Corps electronic Bulletin explaining the details of the Guidelines. Remember — get out and get active! Note: The series “Fit For Duty…Fit for Life!”, is a lifestyle-based column that has been provided by the USPHS Dietitian/Nutritionist PAC (D/N-PAC). Look for “Fit for Duty…Fit for Life!” articles throughout 2009 addressing various issues related to weight management including diet and exercise tips.

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