The Office of Disease Prevention and Health Promotion has updated the physical activity guidelines for all Americans.
Main takeaways include:
- Adults of all ages should move more and sit less
- Any moderate to vigorous activity counts (and there are some ideas and planners available – see below)
- Adults should aim for at least 150 minutes per week of moderate to vigorous exercise
- All adults should do some kind of strength training at least 2 days per week
- Any amount of exercise has immediate benefits, including less anxiety, lower blood pressure, better sleep and better insulin response
- New research shows even more long term benefits for those who exercise, including reducing the risk of 8 types of cancer (bladder, breast, colon, endometrium, esophagus, kidney, stomach, and lung).
- Exercise also reduces the risk of dementia (including Alzheimer’s disease), all-cause mortality, heart disease, stroke, high blood pressure, type 2 diabetes, and depression; and improves bone health, physical function, and quality of life.
- For older adults, physical activity also lowers the risk of falls and injuries from falls.
- New research also highlights that exercise helps manage chronic conditions: reduces pain from osteoarthrits, slow progression for hypertension and type 2 diabetes, manage symptoms of Parkinsons, dementia, anxiety and depression.
Lots of activities can be counted as exercise, including shoveling snow and playing with children or pets. There are also so many exercises to choose from, to help ward off boredom and increase the chance to socialize with others.
Give yourself the gift of better health this holiday season, and well into the future. You can check out the health.gov planner by clicking on the link below.