Health Background

Personal Health and Physical Activity

Regular physical activity can help to prevent chronic diseases such as heart disease, cancer, and diabetes. Chronic diseases like these account for 7 out of every 10 deaths in the U. S. and cause major limitations in daily living for many other Americans.

• Reduced risk of premature death from heart disease or other conditions;
• Reduced risk of developing diabetes;
• Reduced risk of developing high blood pressure an underlying cause of cardiovascular complications);
• Reduced blood pressure in those who already have high blood pressure;
• Reduced risk of breast and colon cancer;
• Increased likelihood of maintaining a healthy weight;
• Development and maintenance of healthy bones, muscles, and joints;
• Increased strength and ability in older adults to allow them to move about without falling;
• Reduced feelings of depression and anxiety; and
• Increased sense of psychological well-being.

In the 1997-98 National Health Interview Survey, nearly 4 out of every 10 adults (38.3%) reported no participation in leisure-time physical activity. Physical inactivity increases as people age. And women of all ages are less active than their male counterparts.

More than one-third of high school students don't regularly engage in vigorous physical activity. Such activity declines dramatically over the course of adolescence, and girls are significantly less likely than boys to participate regularly in vigorous activity.

How much physical activity is enough? Regular physical activity - at least 30 minutes of moderate activity five days per week or 20 minutes of vigorous physical activity three times per week - is critical for adults to sustain good health.

The International Consensus Conference on Physical Activity Guidelines for Adolescents recommends that all teens should be physically active every day in the context of family, school and community activities, and should engage in three or more sessions per week of activities that last 20 minutes or more at a time and that require moderate or vigorous levels of exertion.

The National Association for Sports and Physical Education recommends that elementary school-aged children get at least 30 to 60 minutes of age-appropriate and developmentally-appropriate physical activity every or most days. Up to several hours per day of such activity is encouraged. Some of the children's activities should last 10 to 15 minutes or more and include moderate to vigorous activity.

Physical activity doesn't have to be vigorous in order to be beneficial. Moderate physical activity, such as 30 minutes of walking five days a week, is very beneficial. And physical activity doesn't have to be done for long periods of time. Walking in two 15-minute segments or three 10-minute segments will also do the trick!

The U.S. Department of Health and Human Services is advocating that all Americans take small steps to improve their physical activity levels. Small steps suggested include walking to work, inviting a friend to exercise, and using an exercise video when the weather is bad. To learn more, visit www.smallstep.gov. This Web site includes an Activity Tracker to set and track physical activity goals.

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