Americans who want to be healthy can get their exercise in small steps in a few minutes at a time,…
Americans who want to be healthy can get their exercise in small steps in a few minutes at a time, according to new guidelines issued by the Government Monday which again encourages a largely sedentary nation to start moving.
The leadership of a committee appointed by the Health and Human Services Department eliminates the official government’s position that physical activity should occur in sessions of at least 10 minutes. The previous position is contained in the Government’s first physical activity guidelines issued in 2008.
The document released Monday at the American Heart Association 201
8 Scientific Sessions is the first update since.
“Current evidence shows that the total volume of moderate to heavy physical activity is related to many health benefits; bouts of a prescribed duration are not necessary,” wrote the Health Expert Committee.
“It’s less, move more. Whatever you do, it’s really all,” said Brett P. Giroir, Assistant Secretary of Health at HHS in an interview.
Thomas Allison, Head of Sport and Training Cardiology at Mayo Clinic in Rochester, Minn., said short training exercises are valuable for breaking up long stretches of sitting. But research shows that several short sessions should mean that similar energy costs have the same impact as a longer session or that further time moves will be needed, he said.
Allison approved the overall intention of the new recommendations, encouraging the movement of all kindly, at any time, in a country where about 80 percent of the population did not get the lowest amount of recommended physical activity. He suggested that desktop workers and others sedentary people rise and move about two minutes every half hour.
Government’s concern about American trains President Teddy Roosevelt challenged the 1908 mariners to show that they could march 50 miles in 20 hours and the elected President John F. Kennedy expressed his concern that a nation went soft in an article he wrote for the Sports Illustrated magazine 1960.
In order for adults to be healthy, the new guidelines require 150 to 300 minutes of moderate intensity or 75-150 minutes of intense physical activity each week, along with at least two days a week of muscle strengthening exercises. These recommendations are unchanged decades ago.
Guidelines cite fast at 2.5 to 4 miles per hour, play volleyball or raking leave as moderate intensity. Strong intensity exercise includes jogging or running, wearing heavy foods or taking an exhausting exercise class, said the panel. Some exercise sessions, such as swimming and cycling, may fall into any category, depending on the extent practiced.
Children and adolescents aged 6 to 17 should get 60 minutes of viable activity every day plus three days a week with muscle strengthening activities, according to recommendations. Older adults should exercise to improve balance as well as cardiovascular and muscular strengthening exercise, said the panel.
For the first time, the guidelines contain a recommendation for preschools and notes that children between the ages of 3 to 5 “should be physically active throughout the day to increase growth and development.” The document also contains specific advice for pregnant and postpartum women and persons with disabilities.
The panel noted that the decade since the first guidelines were issued, research has expanded the recognized benefits of movement. These include reducing the risk of cancer, anxiety and depression. Improve cognitive function and sleep Help bone health and regulate weight gain in preschool. protect against weight gain, pregnancy and postpartum depression in pregnant women and new mothers; and reduces the risk of falling among older people. Even a single workout can have some impact on certain areas, the committee noted.
Researchers have also learned in recent years how harmful a sedentary lifestyle can be. The report states that “estimated 117 billion dollars in annual care costs and about 10 percent of premature mortality is associated with inadequate physical activity”.
“Being physically active,” the guidelines “, is one of the most important measures that individuals of all ages can engage in to improve their health.”