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1、2008PhysicalActivityGuidelinesforAmericansFactSheetforHealthProfessionalsonPhysicalActivityGuidelinesforAdultsHowmuchphysicalactivitydoadultsneedforhealthbenefits?Adultswhoareactivearehealthier,arelesslikelytodevelopmanychronicdiseases,andhavebetteraerobicfitnessthanadultswhoare
2、inactive.Adultsneedtodotwotypesofphysicalactivityeachweektoimprovehealth–aerobicandmuscle-strengtheningactivities.AerobicActivitiesForsubstantialhealthbenefits,adultsneedtodoatleast•2hoursand30minutes(150minutes)eachweekofmoderate-intensity*aerobicactivity,OR•1hourand15minutes(7
3、5minutes)eachweekofvigorous-intensity*aerobicactivity,OR•Anequivalentmixofmoderate-andvigorous-intensityaerobicactivity.Aerobicactivityshouldbeperformedforatleast10minutesatatime,preferably,spreadthroughouttheweek.*Intensityisthelevelofeffortrequiredtodoanactivity.Apersondoingmo
4、derate-intensityaerobicactivitycantalk,butnotsing,duringtheactivity.Apersondoingvigorous-intensityactivitycannotsaymorethanafewwordswithoutpausingforabreath.MuscleStrengtheningActivitiesMusclestrengtheningshouldbedone2ormoredaysaweek.•Allmajormusclegroupsshouldbeworked.Thesearet
5、helegs,hips,back,abdomen,chest,shoulders,andarms.•Exercisesforeachmusclegroupshouldberepeated8to12timesperset.Asexercisesbecomeeasier,increasetheweightordoanotherset.U.S.DEPARTMENTOFHEALTHANDHUMANSERVICESCentersforDiseaseControlandPreventionDivisionofNutrition,PhysicalActivity,a
6、ndObesityPhysicalActivityGuidelinesforAdults•07/09Howcanadultsgetadditionalhealthbenefits?AerobicActivitiesForgreaterhealthbenefits,adultsshoulddo•5hours(300minutes)eachweekofmoderate-intensityaerobicactivity,OR•2hoursand30minutes(150minutes)aweekofvigorous-intensityaerobicactiv
7、ity,OR•Anequivalentmixofmoderate-andvigorous-intensityaerobicactivity.HealthBenefitsfromRegularPhysicalActivityParticipatinginregularphysicalactivityprovidesmanyhealthbenefits,assummarizedbelow.Reducingriskofsomeoftheseconditionsmayrequireyearsofparticipationinregularphysicalact
8、ivity.Otherbenefits,suchasincreasedheartandlung
