Fit for Duty. . . Fit for Life! “Fit for Duty…Fit for Life!” is a lifestyle-based column provided by USPHS Dietitians Title: Physical Activity Guidelines for Americans; Chapter 6: Safe and Active Submitted by: Therapist Professional Advisory Committee Healthy Lifestyles Subcommittee’s CDR Martha Duganne, USPHS and LCDR Brian Elza, USPHS   For those of you who want to become more active but have been concerned about possible injuries there is good news! Recent scientific evidence has shown that physical activity is safe for almost everyone. And, there are proven steps that one can take to reduce any risk of injury and adverse events. Physical Activity is Safe for Almost Everyone Most people are not likely to be injured when doing moderate-intensity activities in amounts that meet the Physical Activity Guidelines. In the sections that follow, we explain some ways that you can minimize your chances of injury or adverse event, while enjoying all the benefits of being physically active. Choose Appropriate Types and Amounts of Activity It is important to set appropriate personal goals that take into account your current level of fitness and your age. To begin, choose activities that will be moderate-intensity and low-impact. Walking for exercise, gardening or yard work, bicycling or exercise cycling, dancing, swimming, and golf are some examples. Increase Physical Activity Gradually over Time Unfortunately scientists have not established a standard for how to gradually increase physical activity over time. However, studies indicate that 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. So it is important for individuals to increase their physical activity gradually over time. For example, the following general guidance can be used by people who are inactive and those with low levels of physical activity: Use relative intensity (intensity of the activity relative to a person’s fitness) to guide the level of effort for aerobic activity. Generally, start with relatively moderate-intensity aerobic activity. Inactive individuals should “start low and go slow” by gradually increasing how often (frequency) and how long (duration) activities are done. This can be done with a mix of light-to-moderate-intensity activity. After this helpful technique, the intensity of exercise can be progressed. To individualize your rate of increase, consider: Age: While youth and young adults can increase activity by small amounts every week or two, older adults appear to do better when allowing more time (e.g., 2 to 4 weeks) to adapt to a new level. Level of fitness: For those who are less fit, including overweight and obese adults, a slower rate of increase is generally more helpful. Prior experience: If an overuse injury occurred in the past with a certain rate of progression, slow the progression the next time. Take Appropriate Precautions Use Protective Gear and Appropriate Equipment: Make sure the equipment (e.g., helmets, eyewear, goggles, shin guards, elbow and knee pads, mouth guards, footwear, and clothing) is right for the activity, fits properly, is correctly maintained, and used consistently. Be Active in a Safe Environment: Look for a safe environment that is separated from motor vehicles, is well-lighted, and has well-maintained surfaces free of cracks, holes, litter, and debris. Although exposure to air pollution is associated with several adverse health outcomes, including asthma attacks and abnormal heart rhythms, current evidence indicates that the benefits of being active, even in polluted air, outweigh the risk of being inactive. Follow Rules and Policies that Promote Safety: “Wear your helmet.” “Don’t dive in shallow water.” These are familiar rules that we have probably all heard growing up and have even said to our own children. Yet they are still important to adhere to as older adults. Why? Because policies that promote the use of bicycle helmets reduce the risk of head injury among cyclists, and rules against diving into shallow water at swimming pools prevent head and neck injuries. Make sensible choices about when, where, and how to be active. Consider weather conditions such as heat and cold extremes when deciding when, where, and how you will incorporate activity into your day. For example, to reduce your risk of dehydration or heat stress during hot and humid weather exercise at cooler times of the day, or switch to indoor activities; change the activity (walking instead of running). And pay close attention to rest, shade, and drinking enough fluids to minimize the effects of heat. Get Advice From Health-Care Providers Pregnant women or those who have recently had a baby should consult their health-care provider about the types and amounts of activities most appropriate for them. Individuals with chronic conditions (e.g., diabetes, heart disease, osteoarthritis) should also consult their health-care provider. It should be noted, that even if you have not been diagnosed with a chronic condition, but have developed new symptoms (e.g., chest pain/pressure, dizziness, or joint pain) when increasing your level of activity, you should consult a health-care provider. For more information and real-life examples on these topics go to: http://www.health.gov/paguidelines/default.aspx Get Active! The simple guidelines presented above can help to ensure you get the optimal benefits from your physical activities. So, what are you waiting for? Start getting physically active today!    Note: The series “Fit for Duty...Fit for Life!” is a lifestyle-based column that has been provided by the USPHS Dietitian/Nutritionist Professional Advisory Committee (D/N-PAC). Look for “Fit-for-Duty...Fit for Life!” articles throughout 2010 addressing various issues related to weight management including diet and exercise tips. Current Issue Front Page