General Adult Recommendations

In October 2008, The US Department of Health and Human Services issued the first-ever Physical Activity Guidelines for Americans. Physical activity is anything that gets your body moving. According to the 2008 Physical Activity Guidelines for Americans, you need to do two types of physical activity each week to improve your health–aerobic and muscle-strengthening.

There are specific recommendations for each of the following groups of people:

Children and adolescents (age 6-17) Adults (age 18-64) Older Adults (aged 65 and older) Pregnant and Postpartum women Children and adolescents with disabilities Adults with disabilities

Click here to see the specific recommendations: http://www.cdc.gov/physicalactivity/everyone/guidelines/index.html

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 Older Adults

For Important Health Benefits, adults need at least: 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms). 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms). An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

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.

For more information on physical activity for older adults, check out the following links:

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/

For Adults

For Important Health Benefits, adults need at least: 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms). 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms). An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

For Children and Teens

Aerobic Activity: Aerobic activity should make up most of your child's 60 or more minutes of physical activity each day. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity on at least 3 days per week. Muscle Strengthening: Include muscle strengthening activities, such as gymnastics or push-ups, at least 3 days per week as part of your child's 60 or more minutes. Bone Strengthening: Include bone strengthening activities, such as jumping rope or running, at least 3 days per week as part of your child's 60 or more minutes.

Recommendations for Preschoolers, toddlers and infants come from the National Association for Sports and Physical Education: http://www.aahperd.org/naspe

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.