Fit for Duty. . . Fit for Life! “Fit for Duty. . .Fit for Life!” is a lifestyle-based column provided by USPHS Dietitians/Nutritionists. SUMMARY - Physical Activity Guidelines for Americans, Chapter 4: Active Adults Submitted by LT Kristian Burnham, USPHS and LT Ron Kelderhouse, USPHS Therapist Professional Advisory Committee Healthy Lifestyle Subcommittee   In addition to a proper diet, daily physical activity is a crucial step in promoting and maintaining the health of Americans. The guidelines are based on an extensive review of physical activity and health. The guidelines are well written, easy to understand, and each chapter is devoted to different populations including pregnant women and people with disabilities. This article summarizes Chapter 4, which provides guidance for most adults aged 18 to 64 years. Key point #1: “All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.” Physically active adults of all races and ethnicities are healthier and have a reduced risk for many chronic diseases. The effect of physical activity on health follows a dose response relationship; greater amounts of activity offer more health benefits and reduced risk for some chronic diseases. “Initial benefits include lower risk of premature death, heart disease, stroke, hypertension, Type II diabetes, and depression.” Additionally, regardless of an individual’s weight, regular physical activity still provides health benefits. Key point #2: “For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate-intensity and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.” Aerobic exercise consists of sustained rhythmic movement involving the large muscle groups for a period of time. Examples include walking, running, biking, dancing, and swimming. However, any type of aerobic activity of sufficient duration or intensity can count toward the aerobic activity guidelines. “As a rule of thumb, a person doing moderate-intensity aerobic activity can talk, but not sing, during the activity. A person doing vigorous intensity activity cannot say more than a few words without pausing for a breath.” The following are examples of ways to achieve 150 minutes of moderate-intensity, 75 minutes of vigorous-intensity activity, or combined both: 30 minutes of brisk walking on 5 days. 24 minutes of running on 3 days, lifting weights on 2 days 30 minutes of brisk walking on 2 days, 60 minutes of social dancing on 1 evening, 30 minutes of mowing the lawn on one afternoon, heavy gardening on 2 days Inactive adults or those who don't yet do 150 minutes of physical activity a week should work gradually toward this goal over a period of weeks to months. The initial amount of activity should be of light or moderate intensity and for short periods of time with the sessions spread throughout the week. Adults are encouraged to do a variety of activities, as variety probably reduces risk of injury caused by doing too much of one kind of activity. Walking is highly recommended, because of its low risk and ready availability in a wide range of environments. Key point #3: “For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- intensity and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.” “Benefits beyond 150 [minutes] include decreased risk of colon and breast cancer, prevention of weight gain, and additional lowered risk of the initial benefits.” Key point #4: “Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.” Benefits of muscle strengthening include increased bone strength and muscular fitness. When doing strengthening exercises, one set of 8 to 12 repetitions is sufficient, but 2 to 3 sets may offer more benefits. While recommended, muscle strengthening activities do not count toward the aerobic exercise recommendations. The entire guidelines and resources for community promotion are available online at http://www.health.gov/paguidelines/default.aspx .     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. Current Issue Front Page