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Updated Physical Activity Guidelines Released
All healthy adults ages
18 to 65 years need moderate-intensity aerobic physical activity for at
least 30 minutes on five days each week or vigorous-intensity aerobic
physical activity for at least 20 minutes on three days each week,
according to updated physical activity guidelines released today by the
American College of Sports Medicine (ACSM) and the American Heart
Association (AHA).
Further, adults will benefit from performing activities that maintain
or increase muscular strength and endurance for at least two days each
week. It is recommended that 8-10 exercises using the major muscle groups
be performed on two non-consecutive days. To maximize strength development,
a resistance (weight) should be used for 8-12 repetitions of each exercise
resulting in willful fatigue.
The preventive recommendation specifies how adults, by engaging in
regular physical activity, can promote and maintain health, and reduce risk
of chronic disease and premature death.
A companion recommendation similar to the updated ACSM/AHA
recommendation for adults is specifically applied to adults aged 65 and
older, and adults aged 50-64 with chronic conditions or physical functional
limitations (e.g. arthritis) that affect movement ability or physical
fitness.
The recommendations are an update and clarification of the 1995
recommendation from the Centers for Disease Control and Prevention (CDC)
and ACSM on the types and amounts of physical activity needed by healthy
adults to improve and maintain health. The intent is to provide a more
comprehensive and explicit public health recommendation for adults based
upon available evidence of the health benefits of physical activity.
The core recommendation remains fundamentally unchanged despite more
than 10 years passing since it was issued. New science has been evaluated
to understand the biological mechanisms by which physical activity provides
health benefits and the physical activity profile (type, intensity, amount)
that is associated with enhanced health and quality of life. This
publication reflects a review of that evidence, and considers key issues
not fully clarified in the original recommendation.
The updated recommendation for adults is improved in several ways.
1. Moderate-intensity physical activity has been clarified.
The 1995 document specified "most, preferably all days per week" as the
recommended frequency while the new recommendation identifies five days per
week as the recommended minimum.
2. Vigorous-intensity physical activity has been explicitly
incorporated into the recommendation.
To acknowledge both the preferences of some adults for
vigorous-intensity physical activity and the substantial science base
related to participation in such activity, the recommendation has been
clarified to encourage participation in either moderate- and/or
vigorous-intensity physical activity. Vigorous-intensity physical activity
was implicit in the 1995 recommendation. It is now explicitly an integral
part of the physical activity recommendation.
3. Specified: Moderate- and vigorous-intensity activities are
complementary in producing health benefits, and a variety of activities can
be combined to meet the recommendation.
This combining of activities is based on the amount (intensity x
duration) of activity performed during the week and uses the concept of
METs (metabolic equivalents) to assign an intensity value to a specific
activity.
4. Specified: Aerobic activity is needed in addition to routine
activities of daily life.
The updated recommendation now clearly states that the recommended
amount of aerobic activity (whether of moderate- or vigorous-intensity) is
in addition to routine, light-intensity activities of daily living, such as
self care, casual walking or grocery shopping, or that last less than 10
minutes, such as walking to the parking lot or taking out the trash. Few
activities in contemporary life are conducted routinely at a moderate
intensity and last for at least 10 minutes. However, moderate- or
vigorous-intensity activities performed as a part of daily life (e.g.,
brisk walking to work, gardening with shovel, carpentry) performed in bouts
of 10 minutes or more can be counted towards the recommendation. This
concept was implied but not effectively communicated in the original
recommendation.
5. "More is better."
The new recommendation emphasizes the important fact that physical
activity above the recommended minimum amount provides even greater health
benefits. The point of maximum benefit for most health benefits has not
been established but likely varies with genetic endowment, age, sex, health
status, body composition and other factors. Exceeding the minimum
recommendation further reduces the risk of inactivity-related chronic
disease. Although the dose-response relation was acknowledged in the 1995
recommendation, this fact is now explicit.
6. Short bouts of exercise are OK.
The original recommendation introduced the concept of accumulating
short bouts of physical activity toward the 30-minute goal, but there was
confusion about how short these episodes could be. For consistency, the
minimum length of these short bouts is clarified as being 10 minutes.
7. A muscle-strengthening recommendation is now included.
Muscle-strengthening activities have now been incorporated into the
physical activity recommendation. The 1995 recommendation mentioned the
importance of muscular strength and endurance but stopped short of making
specific declarations in this area. Available evidence now allows the
integration of muscle strengthening activities into the core
recommendation.
8. Wording has been clarified.
Minor wording changes in the recommendation have been made to enhance
clarity in communications. For example, the term "aerobic," or endurance,
has been added to clarify the type of physical activity being recommended
and to differentiate it from muscle-strengthening exercises, which are now
part of the core recommendation.
The updates also provide a clearer sketch of what combinations of
moderate- and vigorous-intensity activity can be performed to meet this
recommendation. Moderate-intensity aerobic activity is described as
generally equivalent to a brisk walk, or activity that noticeably
accelerates the heart rate.
The recommendations also summarize new research that links muscular
strength to health benefits, such as protection against bone loss and a
decreased risk of all-cause mortality.
The updated recommendations emphasize that relatively modest amounts of
physical activity will improve health; physical activity for
cardiorespiratory fitness and expanded health gains, such as weight loss,
may require more than a minimum 30 minutes of moderate activity most days
of the week. In general, there are more agreements than differences when it
comes to physical activity recommendations. Differences on
"minutes-per-day" recommendations appear because they are intended for
different groups, and may be gender-specific or relevant to overweight or
obese individuals.
The papers have published jointly in Medicine & Science in Sports and
Exercise(R), ACSM's official journal and Circulation, a journal of the
American Heart Association. For more information or additional details on
the physical activity guidelines, please visit
http://www.americanheart.org/fitness or http://www.acsm.org.
About the American College of Sports Medicine
ACSM is the largest sports medicine and exercise science organization
in the world. More than 20,000 international, national, and regional
members are dedicated to advancing and integrating scientific research to
provide educational and practical applications of exercise science and
sports medicine.
About the American Heart Association
Founded in 1924, the American Heart Association today is the nation's
oldest and largest voluntary health organization dedicated to reducing
disability and death from diseases of the heart and stroke. These diseases,
America's No. 1 and No. 3 killers, and all other cardiovascular diseases
claim over 870,000 lives a year. In fiscal year 2005-06 the association
invested over $543 million in research, professional and public education,
advocacy and community service programs to help all Americans live longer,
healthier lives.
American College of Sports Medicine
http://www.acsm.org
Actualizat la activitatea fizicã a lansat liniile directoare - Updated Physical Activity Guidelines Released - articole medicale engleza - startsanatate