Physical Activity Guideline

A sound mind in a sound body.
For years we heard this. What does it really mean? The fact is that exercise has a great impact on your mental psyche. When you exercise (providing you don't overdo it) you feel better and look better.

The Physical Activity Guidelines for Americans is published by the
U.S. Department of Health and Human Services.
These Guidelines are needed because of the importance
of physical activity to the health of Americans, whose
current inactivity puts them at unnecessary risk. The latest
information shows that inactivity among American children,
adolescents, and adults remains relatively high, and little
progress has been made in increasing levels of physical
activity among Americans.

Key Guidelines
Substantial health benefits are gained by doing physical
activity according to the Guidelines presented below for
different groups.

Children and Adolescents (aged 6–17)

• Children and adolescents should do 1 hour (60 minutes)or more of physical activity every day.
• Most of the 1 hour or more a day should be either moderate- or vigorous-intensity aerobic physical activity.
• As part of their daily physical activity, children and adolescents should do vigorous-intensity activity on at least 3 days per week. They also should do muscle strengthening and bone-strengthening activity on at least 3 days per week.

Adults (aged 18–64)

• Adults should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous intensity aerobic physical activity. Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread throughout the week.

• Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate-intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous-intensity physical activity, or an equivalent combination of both.

• Adults should also do muscle-strengthening activities that involve all major muscle groups performed on 2 or more days per week.
  

Older Adults (aged 65 and older)

• Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should do exercises that maintain or improve balance if they are at risk of falling.
  

For all individuals, some activity is better than none. Physical activity is safe for almost everyone, and the health benefits of physical activity far outweigh the risks. People without diagnosed chronic conditions (such as diabetes, heart disease, or osteoarthritis) and who do not have symptoms (e.g., chest pain or pressure, dizziness, or joint pain) do not need to consult with a health care provider about physical activity.

Source: 2008 Physical Activity Guidelines for Americans