New Guidelines
Call For Regular Physical Activity That’s Easier To Carry Out
So Many Benefits
It Appears To Be A “Cure All”
Over 30 years ago epidemiologist Jerry Morris
said physical activity is “the best buy in public health”. According
to the latest guidelines from the US Department of Health and Human
Services published in the Journal of the American Medical Association,
that judgment is still valid today because “being physically active is
one of the best investments individuals and communities can make in
their health and welfare.”
Consequences
In the US, failure to perform adequate physical
activity is posing a heavy burden costing hundreds of thousands of
lives and is estimated to add $117 billion in annual health care
costs. There are multiple reasons for concern. About 10% of premature
mortality is associated with inadequate physical activity not meeting
the existing aerobic physical activity guideline. In 2016, only 26% of
men, 19% of women, and 20% of adolescents report performing sufficient
activity.
According to the new guidelines, there are moderate and vigorous
levels of activity and healthy adults should exercise at a moderate
level of intensity for 150-300 minutes per week or at a vigorous level
for 75-150 minutes. Additionally, muscle strengthening exercises
should be done on 2 or more days per week. Older adults should include
balance training as well as aerobic and muscle strengthening work. The
recommendations vary for other groups in the population such as
children and pregnant women. In all cases, moving more and sitting
less will bring benefit.
Ease of Exercise
To help stimulate increases physical activity, the new
guidelines emphasize the ease of doing more exercise and the long list
of documented benefits. For example, it is not necessary to exercise
in bouts of at least 10 minutes. That restriction has been lifted.
There is no threshold. A single episode of moderate to vigorous
activity can improve sleep, reduce anxiety symptoms, improve
cognition, reduce blood pressure, and improve insulin sensitivity on
the day of exercise.
Also, it is possible to perform all of the activities
on 1 or 2 days per week since the benefits are the same as for people
who exercise 3-4 days per week.
Another misconception clarified in the guidelines is
that people do not need to get into shape to benefit from exercise.
More exercise does increase positive effects over time.
Cure All Benefits
In
an accompanying JAMA editorial, investigators note it is difficult not
to convey the benefits of exercise as a “cure all”. They include more
than two dozen positive benefits which far outweigh the risks of
injury. And exercise can even reduce the risk of injury over time.
Overall, the editorial notes that individuals who meet the new
recommendations could lower their risk of premature death by 33%
compared to those who are not physically active.
Children
and Adolescent Benefits
♦ Improved
bone health (ages 3 through 17 years)
♦ Improved
weight status (ages 3 through 17 years)
♦ Improved
cardiorespiratory and muscular fitness (ages 6 through 17 years)
♦ Improved
cardiometabolic health (ages 6 through 17 years)
♦ Improved
cognition (ages 6 to 13 years)
♦ Reduced
risk of depression (ages 6 to 13 years)
♦ Lower risk
of all-cause mortality
♦ Lower risk
of cardiovascular disease mortality
♦ Lower risk
of cardiovascular disease (including heart disease and stroke)
♦ Lower risk
of hypertension
♦ Lower risk
of type 2 diabetes
♦ Lower risk
of adverse blood lipid profile
♦ Lower risk
of cancers of the bladder, breast, colon, endometrium, esophagus,
kidney, lung, and stomach
♦ Improved
cognition
♦ Reduced
risk of dementia (including Alzheimer disease)
♦ Improved
quality of life
♦ Reduced
anxiety
♦ Reduced
risk of depression
♦ Improved
sleep
♦ Slowed or
reduced weight gain
♦ Weight
loss, particularly when combined with reduced calorie intake
♦ Prevention
of weight regain after initial weight loss
♦ Improved
bone health
♦ Improved
physical function
♦ Lower risk
of falls (older adults)
♦ Lower risk
of fall-related injuries (older adults)
To access the full
text of the physical activity guidelines, visit:
https://bit.ly/2z8RLKi
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