Physical Activity and Public Health : Updated Recommendation for Adults From the American College of Sports Medicine and the American Heart Association
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Abstract
In 1995 the American College of Sports Medicine and the Centers for Disease Control
and Prevention published national guidelines on Physical Activity and Public Health.
The Committee on Exercise and Cardiac Rehabilitation of the American Heart Association
endorsed and supported these recommendations. The purpose of the present report is
to update and clarify the 1995 recommendations on the types and amounts of physical
activity needed by healthy adults to improve and maintain health. Development of this
document was by an expert panel of scientists, including physicians, epidemiologists,
exercise scientists, and public health specialists. This panel reviewed advances in
pertinent physiologic, epidemiologic, and clinical scientific data, including primary
research articles and reviews published since the original recommendation was issued
in 1995. Issues considered by the panel included new scientific evidence relating
physical activity to health, physical activity recommendations by various organizations
in the interim, and communications issues. Key points related to updating the physical
activity recommendation were outlined and writing groups were formed. A draft manuscript
was prepared and circulated for review to the expert panel as well as to outside experts.
Comments were integrated into the final recommendation.
To promote and maintain health, all healthy adults aged 18 to 65 yr need moderate-intensity
aerobic (endurance) physical activity for a minimum of 30 min on five days each week
or vigorous-intensity aerobic physical activity for a minimum of 20 min on three days
each week. [I (A)] Combinations of moderate- and vigorous-intensity activity can be
performed to meet this recommendation. [IIa (B)] For example, a person can meet the
recommendation by walking briskly for 30 min twice during the week and then jogging
for 20 min on two other days. Moderate-intensity aerobic activity, which is generally
equivalent to a brisk walk and noticeably accelerates the heart rate, can be accumulated
toward the 30-min minimum by performing bouts each lasting 10 or more minutes. [I
(B)] Vigorous-intensity activity is exemplified by jogging, and causes rapid breathing
and a substantial increase in heart rate. In addition, every adult should perform
activities that maintain or increase muscular strength and endurance a minimum of
two days each week. [IIa (A)] Because of the dose-response relation between physical
activity and health, persons who wish to further improve their personal fitness, reduce
their risk for chronic diseases and disabilities or prevent unhealthy weight gain
may benefit by exceeding the minimum recommended amounts of physical activity. [I
(A)]