Increasing Physical Activity

Physical activity burns calories. Combined with appropriate calorie intake, it is an important component of weight control.  In both adults and children, it also reduces adverse effects of overweight and obesity such as elevated blood pressure, hyerlipidemia, and glucose intolerance.   It decreases the risk of coronary heart diseases, stroke and breast and colon cancer, and it contributes to healthy bones, muscles, and joints.  Physical activity promotes healthy growth and development in children and reduces the risk of falls among older adults. It reduces the risk of anxiety and depression and promotes psychological well-being.  Physical activity is associated with fewer hospitalizations, physician visits, and medications, and regular physical activity is recommended as a treatment for many chronic diseases, including arthritis, heart disease, high blood pressure, high blood cholesterol, osteoporosis, and diabetes.(1)

The 2008 Physical Activity Guidelines for Americans(2) recommend that children engage in at least 60 minutes per day of physical activity.  For adults, key recommendations include:

  • All adults should avoid inactivity.  Any physical activity is better than no physical activity and will produce some health benefits. 
  • For substantial health benefits, adults should engage in at least 150 minutes of moderate physical activity per week, or at least 75 minutes of vigorous physical activity per week, or an equivalent combination.  Aerobic activities should be done for at least ten minutes at a time and should be spread throughout the week, and adults should engage in muscle-strengthening activities on at least two days per week.
  • Most people can receive even greater health benefits by increasing the amount and intensity of activity.

According to the US Department of Health and Human Services:
“Strong scientific evidence shows that physical activity helps people maintain a stable weight over time. However, the optimal amount of physical activity needed to maintain weight is unclear. People vary greatly in how much physical activity results in weight stability. Many people need more than the equivalent of 150 minutes of moderate-intensity activity a week to maintain their weight.”(3)

According to the Behavioral Risk Factor Surveillance System, fewer than six out of every ten adults met minimum recommended physical activity levels in 2009.(4)  And when asked, “During the past month, did you participate in any physical activities?” 22% of adults answered, “No.”(5)  Among high school students, only 46% met minimum physical activity recommendations, according to the Montana Youth Risked Behavior Survey.(6)

For information about policy and environmental strategies to increase physical activity in eight sectors of society, see the National Physical Activity Plan at http://www.physicalactivityplan.org/theplan.htm.  For more information about recommendations for children, adults, pregnant women, people with disabilities, older adults, and people with chronic medical conditions, see the  2008 Physical Activity Guidelines for Americans at http://www.health.gov/paguidelines/pdf/paguide.pdf.

(1) US Centers for Disease Control and Prevention. Technical Assistance Manual. Page 4.  Accessed 9/15/10.  Available at http://www.idph.state.ia.us/iowansfitforlife/common/pdf/npao_manual.pdf

(2) US Department of Health and Human Services. 2008 Physical Activity Guidelines for Americans.  Page vii.  Accessed 9/15/10.  Available at http://www.health.gov/paguidelines/pdf/paguide.pdf.

(3) US Department of Health and Human Services. 2008 Physical Activity Guidelines for Americans.  Page 12.  Accessed 9/15/10.  Available at http://www.health.gov/paguidelines/pdf/paguide.pdf.

(4) Centers for Disease Control and Prevention National Center for Chronic Disease Prevention and Health Promotion Behavioral Risk Factor Surveillance System.  Prevalence and Trends Data Montana 2009 Physical Activity Page.  Accessed 9/16/10.  Available at http://apps.nccd.cdc.gov/BRFSS/display.asp?cat=PA&yr=2009&qkey=4418&state=MT

(5) Centers for Disease Control and Prevention National Center for Chronic Disease Prevention and Health Promotion Behavioral Risk Factor Surveillance System.  Prevalence and Trends Data Montana 2009 Exercise Page.  Accessed 9/16/10.  Available at http://apps.nccd.cdc.gov/BRFSS/display.asp?cat=EX&yr=2009&qkey=4347&state=MT

(6) Montana Office of Public Instruction. 2009 Montana Youth Risk Behavior Survey High School Results.  Accessed 9/16/10.  Available at  http://www.opi.mt.gov/pdf/YRBS/09/Reports/09MT_YRBSFullRpt.pdf