Activity guidelines for Americans: Move more, sit less

Physical activity is good for us. Not only is that the theme of this column every month, it’s the take-home message from the brand-new edition of the Physical Activity Guidelines for Americans published by the federal government last month. In fact, our low levels of physical activity are costing an estimated $117 billion in health care every year. That’s real money that we could put to better use.

Although many of the recommendations made by the new Guidelines are familiar from the 2008 edition, we have new advice for Americans that is rooted in the latest science.

For starters, we now have guidance for kids ages 3-5 and it’s pretty simple play! Science confirms that games like tug-of-war and climbing on playground equipment help strengthen muscles. Jumping rope and skipping are also important for developing the skeleton. Adults should encourage games like tag or tricycle/bicycle riding for the cardiovascular health of young kids.

Children and adolescents should be involved in at least an hour or more of moderate-to-vigorous physical activity every day. Although this includes organized sports in school, don’t be concerned if your young person is not interested. I never was either. The Guidelines encourage martial arts, dancing, and hiking as alternatives to competition. Parents will be delighted to learn that housekeeping and yard work are excellent physical activities for this age group too.

Adults who are generally in good health should sit less and move more. Ideally, we should accrue the equivalent of 150 to 300 minutes of moderate-intensity aerobic physical activity each week. More is better. Weight training and yoga are excellent additions to the work week. The Guidelines no longer specify that activities should involve bouts of at least 10 minutes. Although it

is absolutely fine to fulfill that timeframe, we now know that health benefits begin immediately with exercise. That means that even breaking up computer time with stretching and walking is good stuff.

❚ It’s never too late to become physically active. For older adults, the Guidelines are similar to adults in general but we’re starting to see evidence for the importance of physical activity for fall reduction and the reduction of pain from osteoarthritis. I continue to be intrigued by the connection between physical activity and brain health. The Guidelines point to evidence that regular exercise can improve cognition for those with dementia.

We’re fortunate to benefit from these carefully-researched Guidelines but it takes more than luck to put them together. It turns out that scientists have to ask the government to fund the publication of this report. When you have some time, encourage your Congressional representatives to support either S.657 or H.R. 1519. These bills are slowly making their way through Congress. They would require the Department of Health and Human Services to publish the Guidelines at least every 10 years. The cost to taxpayers is very low because the research is already funded. What we get in return could save us billions.