Sun or Rain

It's time to get out and be active!  May is National Physical Fitness & Sports Month! 

General:

• Regular physical activity reduces the risk of many adverse health outcomes.
• Some physical activity is better than none.
• For most health outcomes, additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and/or longer duration.
• Most health benefits occur with at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity.
• Both aerobic (endurance) and muscle-strengthening (resistance) physical activity are beneficial.
• Health benefits occur for children and adolescents, young and middle-aged adults, older adults, and those in every studied racial and ethnic group.
• The health benefits of physical activity occur for people with disabilities.
• The benefits of physical activity far outweigh the possibility of adverse outcomes.

Children and Adolescents:

• Children and adolescents should do 60 minutes or more of physical activity per day.
• Aerobic: Most of the 60 or more minutes per day should be either moderate-or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least three days per week.
• Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.
• Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.
• It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.

Adults:

• Adults should do 30 minutes or more of physical activity per day.
• Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
• For substantial health benefits, adults should do at least 30 minutes per day (2 hours and 30 minutes per week) of moderate-intensity, or 75 minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
• For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.
• Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

Older Adults:
The tips for Adults also apply to older adults. In addition, the following guidelines are just for older adults:

• When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
• Older adults should do exercises that maintain or improve balance if they are at risk of falling.
• Older adults should determine their level of effort for physical activity relative to their level of fitness.
• Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.

For more tips visit: http://fitness.gov/resources-and-grants/fit-facts-and-tips/general-fit-facts/index.html