Age- and condition-related physical activity guidelines

The US Department of Health and Human Services released guidelines on physical activity in November last year. And, for the first time, these guidelines also included recommendations for preschoolers, i.e.  children as young as 3 years old. Here is a recap of the key age- and condition-related recommendations from the guideline.

Preschoolers (3-5 years)

• Preschool-aged children should be physically active all through the day to enhance growth and development. ƒ
• Their adult caregivers should encourage active play that includes a variety of activity types.

Children and adolescents

≥60 minutes of moderate-to-vigorous physical activity daily:

• Aerobic: Either moderate or vigorous-intensity aerobic physical activity ≥60 minutes/day and should include vigorous intensity physical activity on at least 3 days a week.
• Muscle-strengthening physical activity on at least 3 days a week.
• Bone-strengthening physical activity on at least 3 days a week.

Adults

• At least 150-300 minutes/week of moderate-intensity or 75-150 minutes/week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week. ƒ
• Physical activity >300 minutes/week gives additional benefits  
• Muscle-strengthening activities of moderate or greater intensity involving all major muscle groups on ≥2 days a week.

Older adults

• In addition to abovementioned recommendations for adults, older adults should do multicomponent physical activity that includes balance training + aerobic and muscle strengthening activities. ƒ
• The level of effort for physical activity should be decided as per their level of fitness. And, they y should be as physically active as their abilities and conditions allow them to be.

Women during pregnancy and the postpartum period ƒ

• At least 150 minutes/week of moderate intensity aerobic activity during pregnancy and the postpartum period. Preferably, aerobic activity should be spread throughout the week. ƒ
• Women who are pregnant should be under the care of a health care provider who can also guide them on how to adjust their physical activity during pregnancy and in the postpartum period.

Adults with chronic health conditions and disabilities ƒ

• At least 150-300 minutes/week of moderate-intensity, or 75-150 minutes/week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week. ƒ
• Muscle-strengthening activities of moderate or greater intensity involving all major muscle groups on ≥2 days/week, if they can, for additional health benefits. ƒ
• Avoid inactivity and be physically active as per their abilities. ƒ
• Consult a health care professional or physical activity specialist about the type and amount of activity appropriate for their abilities and chronic conditions.

Source: Executive Summary. Physical Activity Guidelines for Americans, 2nd edition. Available at: ttps://health.gov/paguidelines/second-edition/pdf/PAG_ExecutiveSummary.pdf

Dr KK Aggarwal

Padma Shri Awardee

President Elect Confederation of Medical Associations in Asia and Oceania   (CMAAO)

Group Editor-in-Chief IJCP Publications

President Heart Care Foundation of India

Past National President IMA