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Feature Articles: Eating Well Dietary Guidelines for Americans Increasing Physical ActivityGreta Hopke, RD., Candance Gabel, MS, RD, LD, Associate State Nutrition Specialist, Ellen Schuster, MS, RD, Associate State Nutrition Specialist, University of Missouri Extension
Take a moment to think about how much time you spend sitting in front of a computer or television each day. Compare that to the amount of time you are physically active each day. Are you surprised by these numbers? |
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According to the Centers for Disease Control (CDC), about 36
percent of adults in the Midwest were physically inactive in
2001. Physical activity, which CDC defines as any bodily
movement produced by skeletal muscles resulting in energy
expenditure, is important for a healthy lifestyle. It has been
shown that regular physical activity and reduced sedentary
activity decreases the risk of certain chronic diseases, such as
high blood pressure, stroke, coronary artery disease, type 2
diabetes, colon cancer, and osteoporosis. It also helps to
maintain a healthy body weight and promotes psychological
well-being.
The 2005 Dietary Guidelines for Americans recommends
increasing physical activity beyond your usual activity level
for improved health.
Recommendations for physical activity
- At least 30 minutes of moderate-intensity activity on
most, preferably all, days of the week to reduce the
risk of chronic disease.
- For most people, increasing the intensity or
duration of activity can provide greater health
benefits.
- For most people, increasing the intensity or
duration of activity can provide greater health
benefits.
- Adults: To help manage body weight and prevent
unhealthy weight gain, 60 minutes of moderate- to
vigorous-intensity activity on most days of the week is
needed. It is also important not to exceed caloric intake
requirements.
- Adults: To sustain weight loss, participate in 60
to 90 minutes of daily moderate-intensity physical activity
while not exceeding caloric intake requirements.
- Children and adolescents: Engage in 60 minutes of
physical activity on most, preferably all, days of the week.
- Pregnant women: If you do not have medical
complications, participate in at least 30 minutes of
moderate-intensity physical activity on most, if not all,
days of the week. Avoid activities with a high risk of
falling or abdominal trauma.
- Breast-feeding women: Participating in regular
exercise does not negatively affect the mother's ability to
successfully breast-feed.
- Older adults: Engaging in regular physical
activity provides the same benefits identified for all
adults. You may also experience fewer functional declines
typically associated with aging.
Although the recommendations for physical activity are given
in 30- to 90-minute intervals, it is the daily total that is
important. Physical activity is just as effective for promoting
health and burning calories when completed in shorter intervals.
If you are unable to exercise for 30 or 60 minutes at a time, it
is as effective to split your activity into shorter bouts and
work out throughout the day.
In addition to increasing regular physical activity, it is
also important to replace sedentary leisure activities, those
that require little energy expenditure, with activities that
require physical activity. Reducing sedentary activities has
been shown to be helpful in treating and preventing excessive
weight gain in children and adolescents.
| Examples of moderate- and vigorous-intensity activities | |
| Moderate Physical Activity | Vigorous Physical Activity |
| Hiking
Bicycling (<10 mph) Dancing Golf (walking and carrying clubs) Walking (3.5 mph) Light gardening or yard work Weight lifting (general light workout) Stretching |
Running or jogging (5 mph)
Bicycling (>10 mph) Swimming Aerobics Walking (4.5 mph) Heavy yard work (chopping wood) Weight lifting (vigorous effort) Basketball (vigorous) |
The Dietary Guidelines emphasize that different types of
physical activity (resistance exercises, stretching and
cardiovascular conditioning) are important for physical fitness.
Resistance exercises, such as weight training and resistance
band workouts, when performed at least 2 days per week, improve
muscular strength, endurance and maintain or increase muscle
mass. Stretching exercises help to increase and maintain
flexibility. Cardiovascular conditioning, such as jogging or
walking, provides health benefits and helps in weight loss.
Vigorous activity burns more calories per unit of time than
moderate activity.
Men over 40 and women over 50 who are planning to begin a
vigorous exercise program, or have either chronic disease or
risk factors for chronic disease should consult a physician to
design a safe, effective program. Avoid dehydration by drinking
fluids regularly during activity and drinking several glasses of
water after physical activity, especially in hot temperatures or
during long periods of activity.
Adapted from Dietary Guidelines for Americans, 2005, U.S. Department of Health and Human Services and U.S. Department of Agriculture, January 2005.
Last update: Monday, August 07, 2006
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