Physical Activity

Physical activity is an essential component of our overall physical wellness. Exercise may look different for everyone, let’s explore the basics.

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These guidelines depict the minimum recommended physical activity for various stages of life

 

Do you fulfill these recommendations?

In 2015, only 20% of high school students and adults reported meeting the minimum recommendations

 

Are there benefits to going above and beyond these recommendations?

See below to explore that question

 

Physical Activity Guidelines

These guidelines serve as an excellent foundational reference for the topic of physical activity. Produced by the U.S. Department of Health and Human Services, the following PDF provides guidelines specific to various stages of life and physical abilities. Some key components are summarized below.

 
 
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Any regular movement reduces risk of death compared to sedentary individuals

Meeting the minimum exercise recommendations on a regular basis, produces a near maximal longevity benefit - the upper limit on longevity benefit seems to occur when exercising at 3-5 times the minimum recommendation.

The potential risks associated with extreme exercise volume (greater than 10 times the recommendations) requires a more nuanced discussion than will be covered here, and the data does not provide a clear answer.

 

There are many ways to track exercise intensity, but perceived intensity is the most accessible. Consider keeping a record of your exercises (duration and intensity) for weekly assessment based on the physical activity guidelines.

Page References

Physical Activity Guidelines for Americans, 2nd edition

  1. Produced by the U.S Department of Health and Human Services and available at HHH.gov

Reduction in Mortality Risk with More Exercise

  1. Original Research: Arem H, Moore S, Patel A, et al. Leisure time physical activity and mortality. JAMA Intern Med. 2015;175(6):959-967. Accessible from www.pubmed.gov

  2. Infographic: Produced by the National Cancer Institute. Content creator unknown.

Stock Photo

  1. Larch forest hike made by Joshua Woroniecki from www.pexels.com

Stock Icons

  1. Rating exercise intensity icons made by Freepik from www.flaticon.com