MNN Physical Activity - Current Recommendations

General Adult Recommendations ** "Fitting in Fitness" Presentation ** The 1996 Surgeon General's Report on Physical Activity and Health recommends that all people accumulate a minimum of 30 minutes of moderate to vigorous intensity physical activity on most, preferably all, days of the week.  That's just two 15-minute brisk walks a day! According to the Behavioral Risk Factor Surveillance System, only half of all Maine adults are meeting this minimum recommendation and 13% of Maine adults are completely sedentary (BRFS, 2003). Fast Fact: The Borg scale can be used to help you to determine how hard you are exercising. The Borg Scale 6 7 Very,Very Light 8 9 Very Light 10 11 Fairly Light 12 13 Somewhat Hard 14 15 Hard 16 17 Very Hard 18 19 Very, Very Hard 20 “Moderate intensity” refers to a level of exertion of 11 to 14 on the Borg scale. This translates to a heart rate of about 110 to 140 during activity. A healthy individual would most likely achieve this effort while walking briskly, mowing the lawn, dancing, swimming, or bicycling on a flat surface. For Seniors Cardiorespiratory: Participate in moderate-intensity aerobic activities 3-5 days a week for at least 30 minutes each session. Stretching/Flexibility: Stretch every day. Strength training: Do strength-building activities 2-3 days per week.   Here is a sample table of activities in each group that you may enjoy. Many of these strength and stretching activities will help to improve your balance and coordination as well, reducing the risk of falls. Cardiorespiratory Strength Stretching/Flexibility Walking Chair exercises Stretching Swimming Lifting weights or cans Yoga Dancing Carrying laundry or groceries Tai chi Skating Working in the yard  Pilates Hiking Washing the car   Rolling your wheelchair Scrubbing the floor   Adapted from CDC (http://www.cdc.gov/nccdphp/dnpa/physical/recommendations/older_adults.htm ) Older adults should include cardiorespiratory (aerobic) activities, stretching routines, as well as regular strength training to their physical activity program. Cardiorespiratory or aerobic activities will strengthen the heart and lungs. Daily stretching will improve your ability to move, while a well–rounded strength training regimen will strengthen the body and decrease the chance for injury (Centers for Disease Control and American College of Sports Medicine). To learn more about these guidelines and to obtain sample programs please consult the following: CDC Sample Program http://www.cdc.gov/nccdphp/dnpa/physical/recommendations/sample_schedules.htm Starting a Physical Activity Program http://www.cdc.gov/nccdphp/dnpa/physical/starting/index.htm National Institute on Aging: An Exercise Guidebook http://www.niapublications.org/exercisebook/ExerciseGuideComplete.pdf AARP’s Health and Wellness Page: http://www.aarp.org/health/fitness/ Fast fact: A light sweat and faster breathing is normal during physical activity. Use the “Talk Test” – you should be able to say a couple sentences and then need to catch your breath. If you are able sing during the activity you most likely are not being active enough to reap health benefits. For Children and Teens The experts agree that children and teens should participate in at least sixty minutes of moderate to vigorous physical activity most days of the week (American Cancer Society, American College of Sports Medicine, Academy of Kinesiology, American Academy of Pediatrics, Dietary Guidelines for Americans 2005,etc.). For Toddlers and Preschoolers Guideline 1. Toddlers should accumulate at least 30 minutes daily of structured physical activity; preschoolers at least 60 minutes. Guideline 2. Toddlers and preschoolers should engage in at least 60 minutes and up to several hours per day of daily, unstructured physical activity and should not be sedentary for more than 60 minutes at a time except when sleeping. Guideline 3. Toddlers should develop movement skills that are building blocks for more complex movement tasks; preschoolers should develop competence in movement skills that are building blocks for more complex movement tasks. Guideline 4. Toddlers and preschoolers should have indoor and outdoor areas that meet or exceed recommended safety standards for performing large muscle activities. Guideline 5. Individuals responsible for the well-being of toddlers and preschoolers should be aware of the importance of physical activity and facilitate the child's movement skills. In order for toddlers to develop skills such as running, jumping, kicking, etc. They must be allowed to experience a variety of movement everyday. Parents should positively encourage movement so toddlers can develop basic movement patterns (running, jumping, kicking) before entering school (National Association for Sport and Physical Education). For Infants Infants need to move freely in order to properly grow. Be aware that excess time spent in infant carriers such as car seats and swings can prevent proper muscle development. Guideline 1. Infants should interact with parents and/or caregivers in daily physical activities that are dedicated to promoting the exploration of their environment. Guideline 2. Infants should be placed in safe settings that facilitate physical activity and do not restrict movement for prolonged periods of time. Guideline 3. Infants' physical activity should promote the development of movement skills. Guideline 4. Infants should have an environment that meets or exceeds recommended safety standards for performing large muscle activities. Guideline 5. Individuals responsible for the well-being of infants should be aware of the importance of physical activity and facilitate the child's movement skills. It’s important for parents to pre-plan an infant’s daily physical activity. Also, use games like pat-a-cake and peek-a-boo to help infants learn how to move in their environment (National Association for Sport and Physical Education).   Fast Fact: Regular physical activity is crucial in early childhood. Young children who are not physically active can develop serious developmental delays. Also, young children who are not physically active are more likely to develop sedentary habits, as they grow older. Physical Activity can increase students’ ability to learn and increases self-confidence.

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