General Exercise Guidelines for Health and Quality of LIfe

Most people, at this point, understand that incorporating physical activity into their lifestyle is important to improve their health and longevity. 

Whether you’re someone who has an existing health condition or someone who is simply looking to optimize your existing quality of life, increasing your physical activity levels enough will result in improvements in these conditions. 

In 2018, the newest edition of the “Physical Activity Guidelines for Americans” was updated and revised from the prior 2008 edition. 

These guidelines mainly serve as a resource for health professionals and policymakers to design and implement physical activity programs, policies, and promotion initiatives, but also provide guidelines for different demographics to follow. 

Upwards of 80% of the population in the US doesn’t meet the recommended amount of physical activity during the week, which has been contributing to increases in childhood obesity and chronic health conditions in adults and the elderly. 

So how much physical activity should you accumulate throughout the week, and at what intensity? 

Is any one type better than another regarding health benefits? 

While each age cohort has a different amount and type they should accumulate throughout the week or focus on each day, the common narrative established is adults and the elderly should reach 150-300 min/wk of moderate intensity physical activity or 75-150 min/wk of vigorous intensity with 2 days of resistance training, hitting all the major muscle groups. That could mean doing some type of cardiovascular exercise, such as riding a bike, walking, running, hiking or another repetitive movement you prefer for 30-60 min/day, 5 days a week. While this may seem daunting at first, the guidelines demonstrate that exercise can be broken up throughout the day, and doesn’t have to occur all at once. 

This provides an area of flexibility that you can work your schedule around. 

How to Measure Exercise Intensity

I’m sure you’re wondering what defines the difference between moderate and vigorous intensity physical activity. 

The level of intensity of exercise can be measured using subjective metrics, such as ratings of perceived exertion (RPE) that ranges from 1-10, or objective metrics such as exercise heart rate (HR) or metabolic equivalent of task (MET). 

One MET is equivalent to the rate of energy expenditure while sitting at rest and is equal to 1. Moderate physical activity can be considered an RPE 4-7, exercise heart rate of 60-85%, or MET value of 3.0-6.0, while vigorous physical activity would be considered above these marks, with RPE >7, exercise HR >85%, and MET values >6.0. 

Now that you understand the different intensities of physical activity, you can focus on obtaining the 150-300min/wk of moderate PA or 75-150 min of vigorous PA. 

Bouts, or episodes of moderate-to-vigorous physical activity of any duration, may be included in the daily total volume throughout the week.

Benefits of Physical Activity 

Regardless of the current status of your health, regular exercise has been demonstrated to be safe and effective in improving an individual’s health and quality of life. 

While individuals with certain health conditions, such as those with diabetes or cardiovascular disease should consult with their doctor before participating in an exercise regiment, majority of exercise is safe and hasn’t shown to promote any adverse health consequences. 

Meeting the recommended amount of physical activity throughout the week has been shown to improve certain health outcomes such as all-cause mortality, disease such as coronary heart disease, stroke, cancer, Type 2 diabetes, obesity, hypertension, osteoporosis, physical fitness and strength, cognitive performance, sleep, depression and risk of falls or injuries from falls in the elderly. 

Those who meet the 150 min/wk of moderate physical activity have a 33% lower risk of all-cause mortality compared to those who don’t.

In regards to weight management, routine physical activity has been shown to help maintain a stable weight, and can reduce the risk of excessive weight gain and incidence of obesity. 

Sleep outcomes such as sleep efficiency, sleep quality, reduction in frequency of medication use and duration of deep sleep has been shown to improve with increasing amounts of physical activity. 

This can also have a positive and concurrent impact on other qualities of life and allow for improvements in psychological health. 

For children and adolescents, the importance of daily physical activity can’t be disregarded. Majority of bone mass is developed through the adolescent years, as this period serves as an important time to not only develop their physical health, but also develop and reinforce good behaviors that will serve them through life.

Guidelines for Children/Adolescents 

• 60 minutes or more of mod-to-vigorous PA daily 

• Muscle-strengthening PA at least 3 days a week, as part of the 60 minutes per day 

• Bone-strengthening PA at least 3 days per week, such as running, jumping, sports 

Guidelines for Adults

• Move more and sit less throughout the day 

• 150-300 min per week of moderate-intensity PA or 75-150 min per week of vigorous-intensity PA, or a combination 

• Additional health benefits are obtained exceeding 300 minutes of moderate-intensity PA a week 

• Resistance exercise should be performed 2 days per week, or more, targeting all major muscle groups 

• Participate in activities that are engaging, enjoyable, and meaningful 

Guidelines for Elderly 

• Move more and sit less throughout the day 

• Incorporate a multidisciplinary approach, attempting to improve balance, strength and aerobic capacity 

• 150-300 min per week of moderate-intensity PA or 75-150 min per week of vigorous-intensity PA, or a combination 

• Additional health benefits are obtained exceeding 300 minutes of moderate-intensity PA a week 

• Resistance exercise should be performed 2 days per week, or more, targeting all major muscle groups 

• If unable to perform 150 minutes per week of moderate-intensity PA, elderly adults should be as physically active as possible and gradually increase each week 

• Participate in activities that are engaging, enjoyable, and meaningful 

Guidelines for Pregnant Women and Postpartum period 

• 150 minutes a week, or more, of moderate-intensity PA, preferably aerobic activity spread throughout the week 

• Women who habitually engaged in vigorous-intensity aerobic activity or resistance training prior to pregnancy can continues these activities during and following delivery 

• Should be under the supervision of a health care provider who can monitor progress

• Avoid exercises that involve lying on your back after the 1st trimester because this position can restrict blood flow to uterus and fetus 

• Avoid activities that have high risk of falling or abdominal trauma such as soccer, basketball, horseback riding or downhill skiing 

Guidelines for those with health conditions or disabilities 

• 150-300 min per week of moderate-intensity PA or 75-150 min per week of vigorous-intensity PA, or a combination 

• Resistance exercise should be performed 2 days per week, or more, targeting all major muscle groups 

• Individuals unable to obtain specified duration and intensity of exercise listed above should engaged in PA according to their abilities and avoid inactivity 

• Those with chronic conditions should be under the care of a healthcare provider1 

While this post focuses on the general guidelines and health benefits of obtaining enough physical activity throughout the week, the next couple of weeks will go more into depth with cardiovascular adaptations, musculoskeletal benefits, psychological benefits, and provide more specific strategies to implement into your routine. 

 

Reference:

1. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services; 2018.

 

Written by: Jeff Tremblay

Jeff is a Doctor of Physical Therapy, Performance Coach, and Certified Strength and Conditioning Specialist.

He is actively treating patients and coaching athletes of all disciplines, ranging from youth to high level athletes. 

Jeff is an active member of the E26 community and lives by the motto: "Destroy Your PR's, Not Your Body." 

To reach Jeff or any member of the Element 26 Team, please email us at: support@element26.co and we will respond to you ASAP!