Using intensity in your physical activity to optimize your health benefits!
Being physically active is a lifestyle worth pursuing, but it’s not just about moving your body, intensity is important too!
We’re excited to share the key guidelines aiming to encourage individuals to move more and sit less throughout the day, emphasizing that the intensity of your physical activity is worth noting and improving, contributing to overall health and well-being. See what the research says!
Active Living Recommendations
Adults should aim for at least 150 to 300 minutes of moderate-intensity aerobic activity per week, or 75 to 150 minutes of vigorous-intensity activity, spread across the week.
Additional health benefits can be gained by exceeding the equivalent of 300 minutes of moderate-intensity activity per week.
Muscle-strengthening activities, involving major muscle groups, should be performed at a moderate or greater intensity on 2 or more days per week for added health benefits.
Evolving Evidence
Ongoing research has continually identified new benefits of physical activity - including improved bone health and weight status for young children, enhanced cognitive function for youth, reduced cancer risk, and various brain health benefits such as improved cognitive function and reduced anxiety and depression risk.
Timing of Benefits
Single sessions of moderate-to-vigorous physical activity yield immediate benefits, such as reduced blood pressure, improved insulin sensitivity, better sleep, reduced anxiety, and enhanced cognition.
Consistent engagement in physical activity over days to weeks leads to further improvements, including reduced disease risk and enhanced physical function.
Understanding Physical Activity Intensity
The guidelines consider activity intensity based on metabolic equivalents (METs).
Light, moderate, and vigorous-intensity activities are defined, with examples provided for each category, aiding individuals in tailoring their physical activity to their fitness levels.
Health-Related Fitness Focus
The primary focus is on promoting health-related fitness, emphasizing cardiovascular and muscular fitness, rather than performance-related fitness.
The guidelines provide a lifespan approach, offering recommendations for children, adults, and older adults, with recent updates supporting physical activity recommendations for children ages 3 through 5.
Let’s commit to an active and healthy lifestyle. Remember, the best way to be physically active is to be active for life. These guidelines offer a roadmap for achieving a healthier, more active lifestyle at every stage of life.
Stay active, stay healthy!
