Chapter 15 Staying Physically Active: A Way of Life
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Many household tasks can count
as part of your daily physical activity.
Pushing the lawn mower, shoveling
snow, and raking leaves all require a
moderate amount of physical effort.
You can judge the intensity of your
physical activity by using a scale of 0 to
10 based on your personal capacity for
activity, or fi tness level. For instance,
an activity you rate 5 or 6 on your scale
is considered moderate intensity. An
activity you rate at 7 or 8 is considered
vigorous intensity, 15-3. As your fi tness
level improves, your scale will change.
For example, a level of activity you once
considered vigorous intensity, you may
now experience as moderate intensity.
Total Fitness
Once you start feeling the benefi ts
of being more active, you may become
like a rolling wheel picking up speed.
The better you feel, the more active
you will want to be. After a while,
you may want to change your goal to
try to achieve total fi tness. You may
also become more interested in other
aspects of your health. Many people
who start exercise programs develop an
interest in nutritious eating and other
healthful lifestyle behaviors.
Most of this chapter focuses on the
goal of developing total fi tness. You
will learn what total fi tness means.
15-2 Physical activity is important to the health of Americans at all ages.
Physical Activity Guidelines for Americans
Children and Adolescents (6–17 years)
• Should do 1 hour or more of physical activity every day.
• Most of the 1 hour or more of physical activity should be either moderate- or
vigorous-intensity aerobic activity, and should include vigorous-intensity physical
activity at least 3 days per week.
• Part of the daily physical activity should include muscle-strengthening activity on at
least 3 days per week.
• Part of the daily physical activity should include bone-strengthening activity on at
least 3 days per week.
Adults (18–64 years)
• Should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and
15 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent
combination of moderate- and vigorous-intensity aerobic physical activity. Aerobic
activity should be performed in episodes of at least 10 minutes, preferably spread
throughout the week.
• Additional health benefits are provided by increasing to 5 hours a week of moderate-
intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous-
intensity physical activity, or an equivalent combination of both.
• Should also do muscle-strengthening activities that involve all major muscle groups
performed on 2 or more days per week.
Older Adults (65+ years)
• Older adults should follow the adult guidelines. If this is not possible due to limiting
chronic conditions, older adults should be as physically active as their abilities allow.
They should avoid inactivity.
• Older adults should do exercises that maintain or improve balance if they are at risk
of falling.