Introducing the Physical Activity Guidelines

for Americans, 2nd edition

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Background and Development Process

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 History of the Physical Activity Guidelines

2008 2013 2018

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Development and Implementation of the Guidelines

Development Implemented
Appointment of PAGAC
Review of the of Physical in federal
PAG Advisory Scientific
current science Activity programs and
Committee Report
Guidelines initiatives

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Developing the Guidelines

Federal agency
Public comment
comment

2018 PAG
Advisory
Peer review
Committee
Scientific Report Physical
Activity
Guidelines for
Americans,
2nd edition

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Defining Terms

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Types of Activity: Aerobic
• Definition: • Aerobic activity has 3 components:
o Activity in which the body’s large o Intensity, or how hard a person works to
muscles move in a rhythmic manner do the activity. The intensities most often
for a sustained period of time. studied are moderate (equivalent in effort
to brisk walking) and vigorous (equivalent
• Examples: in effort to running or jogging);
o Brisk walking o Frequency, or how often a person does
o Running/jogging aerobic activity; and
o Swimming o Duration, or how long a person does an
o Bicycling activity in any one session.

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Types of Activity: Muscle-Strengthening
• Definition: • Muscle-Strengthening activity has 3
o Physical activity, including exercise, components:
that increases skeletal muscle o Intensity, or how much weight or force is
strength, power, endurance, and used relative to how much a person is
mass. able to lift;
• Examples: o Frequency, or how often a person does
o Lifting weights muscle-strengthening activity; and
o Using resistance bands o Sets and repetitions, or how many

o Bodyweight exercises
times a person does the muscle-
strengthening activity, like lifting a weight
o Carrying heavy loads
or doing a push-up (comparable to
o Heavy gardening duration for aerobic activity).

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Types of Activity: Bone-Strengthening
• Definition: • Examples:
o Physical activity that produces an o Running
impact or tension force on the bones o Jumping Rope
that promotes bone growth and o Lifting Weights
strength.
o Also called weight-bearing or weight-
loading activity

• Note: bone-strengthening activities can also

be aerobic and muscle strengthening.

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Defining Intensity
• Absolute scale: 3.0-5.9
Moderate METs
Intensity • Relative scale: 5 or 6 on a
scale of 0 to 10

• Absolute scale: 6.0 or

Vigorous more METs
Intensity • Relative scale: begins at a
7 or 8 on a scale of 0 to 10

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 What’s New In the Physical Activity
Guidelines for Americans

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 What’s New: Physical Activity
Guidelines for Americans, 2nd edition
• Expanded science base
• New to this edition:
– Guidance for preschool-aged children (3-5 years)
– Discussion of sedentary behavior
– Removal of 10-minute bout length requirement
– Evidence for even more health benefits – including
immediate effects
– Tested strategies for physical activity promotion

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 NEW: Guidelines for Children Ages 3 Through 5
 Preschool-aged children (ages 3 through 5 years) should be physically active
throughout the day to enhance growth and development.
 Adult caregivers of preschool-aged children should encourage active play that
includes a variety of activity types.

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Relationship Among Moderate-to-Vigorous
Move More and Sit Less Physical Activity, Sitting Time, and Risk of
All-Cause Mortality in Adults

Sedentary behavior increases risk of:

• All-cause mortality
• Cardiovascular disease mortality
• Cardiovascular disease
• Type 2 diabetes
• Colon, endometrial, and lung cancers

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Any Activity Counts Relationship of Moderate-to-Vigorous Physical Activity to All-Cause Mortality

• No lower threshold for benefits

from physical activity

• Most benefits are attained with at

least 150-300 minutes of
moderate physical activity per
week

• Some health benefits are

immediate

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Benefits of Physical Activity for Adults and Older Adults
• Lower risk of all-cause mortality • Improved quality of life
• Lower risk of cardiovascular disease mortality • Reduced anxiety
• Lower risk of cardiovascular disease (including • Reduced risk of depression
heart disease and stroke) • Improved sleep
• Lower risk of hypertension • Slowed or reduced weight gain
• Lower risk of type 2 diabetes • Weight loss, particularly when combined with reduced
• Lower risk of adverse blood lipid profile calorie intake
• Lower risk of cancers of the bladder,* breast, colon, • Prevention of weight regain following initial weight loss
endometrium,* esophagus,* kidney,* lung,* and • Improved bone health
stomach*
• Improved physical function
• Improved cognition*
• Lower risk of falls (older adults)
• Reduced risk of dementia (including Alzheimer’s
disease)* • Lower risk of fall-related injuries (older adults)*
*New health benefit

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Benefits of Physical Activity for Youth
• Improved bone health (ages 3 through 17 years)
• Improved weight status (ages 3 through 17 years)
• Improved cardiorespiratory and muscular fitness (ages 6 through 17 years)
• Improved cardiometabolic health (ages 6 through 17 years)
• Improved cognition (ages 6 to 13 years)
• Reduced risk of depression (ages 6 to 13 years)

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 New Health Benefits
Short Term Benefits Long Term Benefits Disease Management
• Improve quality of life • For youth, improve cognition • Decrease pain of osteoarthritis
• Reduce anxiety • For adults, prevent 8 types of • Reduce disease progression for
• Reduce blood pressure cancer (previously 2) hypertension
• Improve insulin sensitivity • For adults, reduce risk of • Reduce disease progression for
• Improve sleep outcomes dementia, including Alzheimer’s type 2 diabetes
disease • Reduce symptoms of anxiety and
• For older adults, lowers risk of depression
injuries from falls • Improve cognition for those with
• For pregnant women, reduces the dementia, multiple sclerosis,
risk of postpartum depression. ADHD, and Parkinson’s disease
• For all groups, reduces the risk of
excessive weight gain

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Brain Health
Outcome Population Benefit Acute Habitual

Improved cognition (performance on academic

Children ages 6 to
Cognition
13 years
achievement tests, executive function, processing • •
speed, memory)

Reduced risk of dementia (including Alzheimer’s

Cognition Adults
disease) •

Improve cognition (executive function, attention

Adults older than
Cognition
age 50 years
memory, crystallized intelligence,* processing •
speed)

Quality of life Adults Improved quality of life •

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Brain Health, cont.
Outcome Population Benefit Acute Habitual

Depressed
Children ages 6 to 17 Reduced risk of depression
mood and
years and adults Reduced depressed mood •
depression

Reduced short-term feeling of anxiety (state

Anxiety Adults
anxiety) •
Reduced long-term feeling and signs of anxiety
Anxiety Adults
disorders •
Improved sleep outcomes (increased sleep
efficiency, sleep quality, deep sleep; reduced
Sleep Adults
daytime sleepiness frequency of use of •
medication to aid sleep

Improved sleep outcomes that increase with

Sleep Adults
duration of acute episode •

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 What Works to Increase Physical Activity?

• Guidance from peers or professionals

For Individuals or
• Support from others
Small Groups • Technology

• Point of decision prompts

• School policies and practices
For Communities • Access to indoor or outdoor recreation facilities or outlets
• Community-wide campaigns
• Community design

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Key Guidelines

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Key Guidelines for Preschool-Aged Children
 Preschool-aged children (ages 3 through 5 years) should be physically active
throughout the day to enhance growth and development.
 Adult caregivers of preschool-aged children should encourage active play that includes
a variety of activity types.

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Key Guidelines for School-Aged Children and Adolescents
 It is important to provide young people opportunities and encouragement to participate in physical
activities that are appropriate for their age, that are enjoyable, and that offer variety.
 Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of
moderate-to-vigorous physical activity daily:
• Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous-intensity
aerobic physical activity and should include vigorous-intensity physical activity on at least 3 days a
week.
• Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and
adolescents should include muscle-strengthening physical activity on at least 3 days a week.
• Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and
adolescents should include bone-strengthening physical activity on at least 3 days a week.

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Key Guidelines for Adults
 Adults should move more and sit less throughout the day. Some physical activity is better than none.
Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health
benefits.
 For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300
minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes
(2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent
combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be
spread throughout the week.
 Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300
minutes (5 hours) of moderate-intensity physical activity a week.
 Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all
major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Key Guidelines for Older Adults
The key guidelines for adults also apply to older adults. In addition, the following key
guidelines are just for older adults:
 As part of their weekly physical activity, older adults should do multicomponent physical
activity that includes balance training as well as aerobic and muscle-strengthening
activities.
 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.
 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.

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Key Guidelines for Adults with Chronic Health Conditions
and Adults with Disabilities
 Adults with chronic conditions or disabilities, who are able, should do at least 150
minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-
intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30
minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent
combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic
activity should be spread throughout the week.
 Adults with chronic conditions or disabilities, who are able, should also do muscle-
strengthening activities of moderate or greater intensity and that involve all major
muscle groups on 2 or more days a week, as these activities provide additional health
benefits.

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Key Guidelines for Adults with Chronic Health
Conditions and Adults with Disabilities, continued
 When adults with chronic conditions or disabilities are not able to meet the above key
guidelines, they should engage in regular physical activity according to their abilities and
should avoid inactivity.
 Adults with chronic conditions or symptoms should be under the care of a health care
provider. People with chronic conditions can consult a health care professional or physical
activity specialist about the types and amounts of activity appropriate for their abilities and
chronic conditions.

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Key Guidelines for Women During Pregnancy and the
Postpartum Period
 Women should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity
aerobic activity a week during pregnancy and the postpartum period. Preferably, aerobic
activity should be spread throughout the week.
 Women who habitually engaged in vigorous-intensity aerobic activity or who were physically
active before pregnancy can continue these activities during pregnancy and the postpartum
period.
 Women who are pregnant should be under the care of a health care provider who can
monitor the progress of the pregnancy. Women who are pregnant can consult their health
care provider about whether or how to adjust their physical activity during pregnancy and
after the baby is born.

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Key Guidelines for Safe Physical Activity
To do physical activity safely and reduce risk of injuries and other adverse events, people should:
 Understand the risks, yet be confident that physical activity can be safe for almost everyone.
 Choose types of physical activity that are appropriate for their current fitness level and health goals,
because some activities are safer than others.
 Increase physical activity gradually over time to meet key guidelines or health goals. Inactive people
should “start low and go slow” by starting with lower-intensity activities and gradually increasing how
often and how long activities are done.
 Protect themselves by using appropriate gear and sports equipment, choosing safe environments,
following rules and policies, and making sensible choices about when, where, and how to be active.
 Be under the care of a health care provider if they have chronic conditions or symptoms. People with
chronic conditions and symptoms can consult a health care professional or physical activity specialist
about the types and amounts of activity appropriate for them.

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Promoting Physical Activity

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Why We Need to Promote Physical Activity
Percentage of U.S. Adults Ages 18 Years or Older Who Met the
Costs of Inadequate Aerobic and Muscle-Strengthening Guidelines, 2008–2016
Physical Activity*
• $117 billion dollars in
annual health care
costs
• 10 percent of
premature mortality

*Defined as not meeting the key

guidelines for adults

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Why We Need to Promote Physical Activity, cont.
Percentage of U.S. High School Students Who Met the Aerobic
• Childhood obesity rates Physical Activity and Muscle-Strengthening Guidelines, 2011–2015
have tripled since the
1970s
• Obesity disqualifies
nearly one-third of
American youth, ages 17
to 24, from military
service

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Everyone Has a Role to Play
• Personalize the benefits of physical activity
Individuals • Set personal goals for physical activity
• Develop knowledge and skills to attain goals

• Start early
• Provide time for both structured and unstructured physical
activity during school and outside of school
Families and • Provide youth with positive feedback and good role models
Caregivers
• Help young people learn skills required to do physical activity
safely
• Promote activities that set the basis for a lifetime of activity

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Take Action: Strategies to Promote Physical Activity

Community
Business Faith-
Recreation, Mass Public
Healthcare and Education Based Sports
Fitness, Media Health
Industry Settings
and Parks

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Promoting the Guidelines:
The Move Your Way Campaign

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Move Your Way Campaign
• Vision: Consumer-focused campaign to promote physical
activity recommendations in the second edition of the
Physical Activity Guidelines
• Purpose:
o Raise awareness of recommendations

o Change behavior among consumers

• Target audiences: physical activity contemplators, or those

who are not yet meeting the recommendations in the
Physical Activity Guidelines and health professionals (as
conduit to consumers)

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Move Your Way Audience Research
Environmental scan Focus groups Online survey (n=2050) Icon and message testing
• Fitness and exercise • Adult physical activity • Level of familiarity with • Consumers (9 in-person
companies contemplators (12 in- PAG recommendations groups, 2 in Spanish,
• Organizations that person groups, 6 with • Attitudes around n=72)
promote physical parents, 3 in Spanish, physical activity • Health professionals (2
activity n=95) • Behavioral intention virtual groups, n=9)
• Government physical • Health professionals (3 around physical activity • Stakeholders (9 in-
activity campaigns virtual groups, n=19) • Promising channels for depth interviews)  
• Non-government • Children ages 8-12 message delivery
physical activity (n=25)
campaigns • Teens ages 13-16
(n=31)
• Parents of children
ages 3-6 (n=28)

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Move Your Way Campaign Resources

Interactive tools Posters and factsheets Series of videos

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Move Your Way Web Badges and Widget
Content can be added to your digital platform and HHS will update the web badge and widget
content automatically.

• Move Your Way Activity Planner web badge links people to the HHS interactive tool to help
them build a personalized weekly activity plan.

• Move Your Way Activity Planner widget lets people start personalizing their weekly activity
plan right on your website. Then it links them to the HHS interactive tool to continue building
their plan.

• Move Your Way Parent Interactive Graphic web badge links parents to the HHS interactive
infographic to see how their kids can get 60 minutes of activity a day.

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
 Find Out More
• For health professionals:
https://health.gov/PAGuidelines

• For consumers:
https://health.gov/MoveYourWay/

Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.