National Exercise Guidelines for Adults
The following information is derived from the 2008 Physical Activity Guidelines for Americans, distributed by the U.S. Department of Health and Human Services. The following pages will also speak to older adults, adults with disabilities, and adults with type 2 diabetes.
Exercise Guidelines for Adults
These guidelines are for men and women aged 18 to 64 years, and focuses on exercise above and beyond what is done in the course of everyday life. The recommended activities include aerobic exercise and muscle-strengthening exercise.
Key Guidelines for Adults (as written in the Physical Activity Guidelines for Americans):
- All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
- For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
- For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.
- Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
Examples of Different Aerobic Physical Activities and Intensities (as written in the Physical Activity Guidelines for Americans):
- Walking briskly (3 miles per hour or faster, but not race-walking)
- Water aerobics
- Bicycling slower than 10 miles per hour
- Tennis (doubles)
- Ballroom dancing
- General gardening
- Racewalking, jogging, or running
- Swimming laps
- Tennis (singles)
- Aerobic dancing
- Bicycling 10 miles per hour or faster
- Jumping rope
- Heavy gardening (continuous digging or hoeing, with heart rate increases)
- Hiking uphill or with a heavy backpack
Inactive adults or those who don't yet do 150 minutes of physical activity a week should work gradually toward this goal. The initial amount of activity should be at a light or moderate intensity, for short periods of time, with the sessions spread throughout the week. For more information, visit The Physical Activities Guidelines for Americans.
Pesto "Cheesecake" with Pine Nuts Black Bean Salad on Red Pepper Strips Braised Bell Peppers Pumpkin-Walnut Snack Muffins Chicken Cilantro Salmon with Cucumbers and Herb Sauce Stir Fried Chicken and Asparagus Thin Crepes Kickin' Kabobs Apple-Mint Julep
I had a work dinner last night with some leadership from my office. I always find diabetes etiquette at these things to be kind of tricky. It was a four course meal, with salad, soup, entree' and dessert and coffee. There was also a selection of gluten free and non-gluten free dinner rolls. I felt way too full of questions for waitress... "Could I get my dressing on the side? How much sugar is in it?" A course later...