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Physical Activity

Guidelines for Americans

2 nd edition

MESSAGE FROM THE SECRETARY

Regular physical activity is one of the most important things people can do to improve their health. Moving

Physical Activity Guidelines for Americans

2018 Physical Activity Guidelines Advisory

Physical Activity Guidelines for Americans

is an essential resource for health professionals and and more active lives.

Secretary

U.S. Department of Health and Human Services

3

Table of Contents

.........................................................................................................................................................................4

.....................................................................................................6

................................................................................12

Chapter1.

...............................................................13

Chapter2.

Chapter3.

...................................................................................................................46

Chapter4.

..........................................................................................................................................................55

Chapter5.

.............................................................................................................................................66

Chapter6.

..............................................................................................78

Chapter7.

.....................................................................................................................................................87

Chapter8.

.....................................................94

Appendix1.

...............................................................108

Appendix2.

......................................................................................................113

U.S. Department of Health and Human Services.

nd edition

4 Physical Activity Guidelines for Americans

Co-Executive Secretaries

O�ce of Disease Prevention

andHealthPromotion

Richard D. Olson, MD, MPH

Katrina L. Piercy, PhD, RD, ACSM-CEP

National Institutes of Health

Richard P. Troiano, PhD

Rachel M. Ballard, MD, MPH

Centers for Disease Control

and Prevention

Janet E. Fulton, PhD

Deborah A. Galuska, PhD, MPH

President's Council on Sports,

Fitness & Nutrition

Shellie Y. Pfohl, MS

(through September 2016)

Additional Writing Team

Members

O�ce of Disease Prevention

and Health Promotion

Alison Vaux-Bjerke, MPH

Julia B. Quam, MSPH, RDN

National Institutes of Health

Stephanie M. George, PhD, MPH, MA

Kyle Sprow, MPH, CSCS

Centers for Disease Control

and Prevention

Susan A. Carlson, PhD, MPH

Eric T. Hyde, MPH

President's Council on Sports,

Fitness & Nutrition

Kate Olscamp, MPH

Acknowledgments

5

Acknowledgments

and the

Physical Activity Guidelines

nd

Physical

nd

6 Physical Activity Guidelines for Americans

Physical Activity Guidelines for Americans Summary

Physical Activity Guidelines for Americans

is

What's New in This Edition?

Physical Activity Guidelines for Americans

Physical Activity Guidelines

and

Developing the Physical Activity Guidelines

Physical Activity Guidelines for Americans

is issued by the U.S. Department of Health and Human Services

Summary 7

Physical Activity Guidelines for

Americans

it may also be useful to interested members of the public.

Physical Activity Guidelines for Americans

Move Your Way

campaign materials

Learn More

see

8 Physical Activity Guidelines for Americans

Key Guidelines

Key Guidelines for Preschool-Aged Children

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¥k`:î`3‘kÅ¥:î`ÄUkŽ^`¥&

U¥î‘3?đ™k2Ž‘™:kkU9î3:?U‘`™:kU`k‘î3î¥?ĎUîË¥:î¥?`U™îÄî‘?¥Ë

of activity types.

Key Guidelines for Children and Adolescents

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Ž:˙?îUî¥?Ä?¥?™¥:î¥î‘‘kŽ‘?î¥2k‘¥:?‘î3!¥:î¥î‘`OkËîU!î`¥:î¥k22‘Äî‘?¥Ë&

Key Guidelines for Adults

U¥™™:kU^kÄ^k‘î`™?¥U™™¥:‘k3:k¥¥:îË&¬k^Ž:˙?îUî¥?Ä?¥Ë?™¥¥‘¥:î`

`k`&U¥™Å:k™?¥U™™î`kî`Ëî^k`¥k2^k‘î¥9¥k9Ä?3k‘k™Ž:˙?îUî¥?Ä?¥Ë3î?`

™k^:îU¥:`Û¥™&

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éaeae^?`¥™3ë:k‘™4îÅRk2^k‘î¥9?`¥`™?¥Ë!k‘íë^?`¥™3ç:k‘î`çë^?`¥™4¥kçëae

^?`¥™3è:k‘™î`éae^?`¥™4îÅRk2Ä?3k‘k™9?`¥`™?¥Ëî‘k?Ž:˙?îUî¥?Ä?¥Ë!k‘î`

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î¥?Ä?¥Ë™:kU™Ž‘î¥:‘k3:k¥¥:ÅR&

?¥?k`îU:îU¥:`Û¥™î‘3î?`Ë`3î3?`3?`Ž:˙?îUî¥?Ä?¥ËËk`¥:?ÄîU`¥k2

éaeae^?`¥™3ë:k‘™4k2^k‘î¥9?`¥`™?¥ËŽ:˙?îUî¥?Ä?¥ËîÅR&

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:îU¥:`Û¥™&

Summary 9

Key Guidelines for Older Adults

™Žî‘¥k2¥:?‘ÅRUˎ:˙?îUî¥?Ä?¥Ë!kU‘îU¥™™:kUk^U¥?k^Žk``¥Ž:˙?îUî¥?Ä?¥Ë

¥:î¥?`U™îUî`¥‘î?`?`3î™ÅUUî™î‘k?î`^™U

9™¥‘`3¥:`?`3î¥?Ä?¥?™&

~U‘îU¥™™:kU¥‘^?`¥:?‘UÄUk222k‘¥2k‘Ž:˙?îUî¥?Ä?¥Ë‘Uî¥?Ä¥k¥:?‘UÄUk2

~U‘îU¥™Å?¥::‘k`?k`?¥?k`™™:kU`‘ ™¥î`Å:¥:‘î`:kÅ¥:?‘k`?¥?k`™î22¥ their ability to do regular physical activit y safely.

Ø:`kU‘îU¥™î``k¥kçëae^?`¥™k2^k‘î¥9?`¥`™?¥Ëî‘k?î¥?Ä?¥ËîÅRî™

k2:‘k`?k`?¥?k`™!¥:˙:kU:Ë ™?îUUËî¥?Ä:?‘î?U?¥?™î`k`?¥?k`™îUUkÅ&

Key Guidelines for Women During Pregnancy and the

Postpartum Period

Øk^`™:kUkî¥Uçëae^?`¥™3è:k‘™î`éae^?`¥™4k2^k‘î¥9?`¥`™?¥Ëî‘k?

î¥?Ä?¥ËîÅR‘?`3Ž‘3`î`Ëî`¥:Žk™ ¥Žî‘¥^Ž‘?k&¡‘2‘îUË!î‘k?î¥?Ä?¥Ë™:kU

™Ž‘î¥:‘k3:k¥¥:ÅR&

Øk^`Å:k:î?¥îUUË`3î3?`Ä?3k‘k™9?`¥`™?¥Ëî‘k?î¥?Ä?¥Ëk‘Å:kőŽ:˙?îUUË

active before pr egnancy can continue these activities during pregnancy and the postpartum period.

Øk^`Å:k‘3`î`¥™:kU`‘¥:î‘k2î:îU¥:‘kÄ?‘Å:kî`^k`?¥k‘¥:

Ž‘k3‘™™k2¥:Ž‘3`î`Ë

&Øk^`Å:k‘3`î`¥î`k`™U¥¥:?‘:îU¥:‘kÄ?‘îk¥

Å:¥:‘k‘:kÅ¥kîO™¥¥:?‘Ž:˙?îUî¥?Ä?¥Ë‘?`3Ž‘3`î`Ëî`î2¥‘¥:îË?™k‘`&

Key Guidelines for Adults With Chronic Health Conditions and

Adults With Disabilities

U¥™Å?¥::‘k`?k`?¥?k`™k‘?™î?U?¥?™!Å:kî‘îU!™:kUkî¥Uçëae^?`¥™3è

:k‘™î`éae^?`¥™4¥kéaeae^?`¥™3ë:k‘™4îÅRk2^k‘ î¥9?`¥`™?¥Ë!k‘íë^?`¥™

3ç:k‘î`çë^?`¥™4¥kçëae^?`¥™3è:k‘™î`éae^?`¥™4îÅRk2Ä?3k‘k™9?`¥`™?¥Ë

î‘k?Ž:˙?îUî¥?Ä?¥Ë!k‘î`?ÄîU`¥k^?`î¥?k`k2^k‘î¥9î`Ä?3k‘k™9?`¥`™?¥Ë

î‘k?î¥?Ä?¥Ë&¡‘2‘îUË!î‘k?î¥?Ä?¥Ë™:kU™Ž‘î¥:‘k3:k¥¥:ÅR&

U¥™Å?¥::‘k`?k`?¥?k`™k‘?™î?U?¥?™!Å:kî‘îU!™:kUîU™kk^™U9™¥‘`3¥:`?`3

î¥?Ä?¥?™k2^k‘î¥k‘3‘?`¥`™?¥Ëî`¥:î¥?`Ä

kUÄîUU^îOk‘^™U

Ø:`îU¥™Å?¥::‘k`?k`?¥?k`™k‘?™î?U?¥?™î‘`k¥îU¥k^¥¥:îkÄRË3?U?`™!

they should engage in regular physical activit y according to their abilities and should avoid inactivity.

10 Physical Activity Guidelines for Americans

U¥™Å?¥::‘k`?k`?¥?k`™k‘™Ë^Ž¥k^™™:kU`‘¥:î‘k2î:îU¥:‘kÄ?‘&

¡kŽUÅ?¥::‘k`?k`?¥?k`™î`k`™U¥î:îU¥:‘ k2™™?k`îUk‘Ž:˙?îUî¥?Ä?¥Ë™Ž?îU?™¥ about the types and amounts of activity appropriate for their abilities and chronic conditions.

Key Guidelines for Safe Physical Activity

:kk™¥ËŽ™k2Ž:˙?îUî¥?Ä?¥Ë¥:î¥î‘‘kŽ‘?î¥2k‘¥:?‘‘‘`¥Û¥`™™UÄUî`:îU¥:

3kîU™!k^î¥?Ä?¥?™î‘™î2‘¥:î`k¥:‘

T`‘:˙?îUî¥?Ä?¥Ë3‘îîUUËkđ¥?^¥k^¥RË3?U?`™k‘:îU¥:3kîU™&T`î¥?Ä

ŽkŽU™:kUA™¥î‘¥Uk

Åî`3k™UkÅB˙¥î‘¥?`3Å?¥:Ukő?`¥`™?¥Ëî¥?Ä?¥?™î`3‘îîUUË

?`‘î™?`3:kÅk2¥`î`:kÅUk`3î¥?Ä?¥?™î‘k`&

¡‘k¥¥¥:^™Uę˙?`3‘kŽ‘?î¥3î‘î`™Žk‘¥™?Ž^`¥!:kk™?`3™î2`Ä?‘k`^`¥™!

2kUUkÅ?`3‘U™î`ŽkU??™!î`^îR?`3™`™?U:k?™îk¥Å:`!Å:‘

!î`:kÅ¥k active.

fi`‘¥:î‘k2î:îU¥:‘kÄ?‘?2¥:Ë:îÄ:‘k`?k`?¥?k`™k‘™Ë^Ž¥k^™&¡kŽU

Å?¥::‘k`?k`?¥?k`™î`™Ë^Ž¥k^™î`k`™U¥î:îU¥:‘

k2™™?k`îUk‘Ž:˙?îUî¥?Ä?¥Ë specialist about the types and amounts of activity appropriate for them.

Summary 11

Move Your Way

:¥¥Ž™,,ÅÅÅ&:îU¥:&3kÄ,¡H?U?`™,.

Figure A-1. Move Your Way Adult Dosage

Implementation of the Physical Activity Guidelines

Through

MoveYourWay

Muscle-strengthening

activity

Do activities that make your muscles

work harder than usual.

Moderate-intensity

aerobic activity*

Anything that gets your heart

beating faster counts. at l 2 east days a weekAdults need a mix of physical activity to stay healthy. min 15 at lea 0 st utes a weekIf that's more than you can do right now, do what you can.

Walk. Run. Dance. Play.

What's your move?

If you prefer vigorous-intensity aerobic activity (like running), aim for at least

75 minutes a week.

YOUR WAY

AND

12 Physical Activity Guidelines for Americans

A Roadmap to the Physical Activity

Guidelines for Americans

Activity Guidelines f

or Americans and important read information may help motivate people to become regularly active. :?Uquotesdbs_dbs6.pdfusesText_12

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