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<< Previous   of   Next >>   ADVERTISEMENT   CONTACT THE HERALD Melanie Munk, Features Editor munk@heraldnet.com   Published: Tuesday, November 4, 2008 New guidelines offer exercise advice for each stage of life By Dr. Elizabeth Smoots Physical activity is safe and beneficial for almost everyone, according to new guidelines released by the U.S. Department of Health and Human Services. The department has reviewed the last 12 years of evidence on the importance of exercise and how to best fit it into our lives. Based on the highlights, which I'll present here, consider steps you could take toward greater activity. Benefits of exercise "The evidence is clear," says HHS Secretary Mike Leavitt. "Regular physical activity over months and years produces long-term health benefits and reduces the risk of many diseases." The report found that physically active people have a lower risk of many disorders. These include heart disease, high blood pressure, stroke, diabetes, depression, colon and breast cancer, as well as death from all causes combined. Exercise also reduces fatigue and helps promote weight loss when used along with diet. More activity needed The report indicates that physical inactivity remains rampant in our sedentary society. It seems that exercise is just too easy for most of us to overlook. To help turn this around, HHS has published the most comprehensive set of exercise recommendations the federal government has ever made. "These Physical Activity Guidelines for Americans provide achievable steps for youth, adults and seniors, as well as people with special conditions, to live healthier and longer lives," Leavitt said. Key guidelines Healthy adults aged 18 to 64 years: For substantial benefits, adults should get at least 2 1/2 hours of moderate-intensity exercise every week, or at least 1 1/4 hours of vigorous-intensity exercise. Even greater benefits are seen with longer periods of physical activity, according to some studies. Exercise can be accumulated in increments of at least 10 minutes. Strength-training exercises are advised on two or more days each week. For each exercise, one set of 8 to 12 repetitions, performed to fatigue, is effective -- though two or three sets may be even better. Older adults aged 65 and older: If chronic conditions limit the ability to follow the healthy-adult guidelines, older adults should remain as physically active as their conditions allow, in consultation with a doctor. Any form of exercise helps improve thinking ability; strength- and balance-training exercises or tai chi help prevent falls. Pregnant women: Healthy women should get at least 2 1/2 hours of moderate-intensity exercise a week during pregnancy. Preferably, the activity is spread throughout the week. Some pregnant women may be able to engage in larger amounts of exercise in consultation with their obstetrician. Children and teens aged 6 years to 17 years: Kids need at least 60 minutes of moderate- or vigorous-intensity physical activity every day. The activity should include vigorous-intensity exercise, muscle-strengthening exercise, and bone-strengthening exercise on at least three days a week to promote cardiovascular and musculoskeletal health and improve body composition. Adults with disabilities: It's essential to avoid inactivity. Those who are able should follow the same exercise guidelines as healthy adults. Otherwise, consult with a doctor about appropriate amounts and types of exercise. Adults with chronic conditions: Stay physically active within your abilities under the care of a doctor. Safety advice For all individuals, some activity is better than none. The health benefits of physical activity far outweigh the risks for almost everyone, the report reads. People with chronic conditions or symptoms should consult a doctor before starting exercise, the department advises. To reduce the risk of injury, increase physical activity gradually. For more information: U.S. Department of Health and Human Services, www.hhs.gov. Contact Dr. Elizabeth Smoots, a board-certified family physician and fellow of the American Academy of Family Physicians, at doctor@practicalprevention.com. Her columns are not intended as a substitute for medical advice or treatment. Before adhering to any recommendations in this column consult your health care provider. © 2008 Elizabeth S. Smoots READER COMMENTS Be the first to comment. You must be a registered user and verify your e-mail address to post comments to blogs or articles on HeraldNet. To register, click here. To read other terms and conditions, click here. Log out

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