1. DaijiaRuffin
Appendix 1.Physical ActivityGuidelinesforAmericans
In additionto consuminga healthyeatingpattern,regularphysical activityis one of the most important
thingsAmericanscandoto improve theirhealth.The Physical ActivityGuidelinesforAmericans,released
bythe U.S.Departmentof HealthandHumanServices,providesacomprehensive setof recommendations
for Americans on the amounts and types of physical activity needed each day.
18 to 64 years(activitytimes)
•All adultsshouldavoidinactivity.Some physical activityisbetterthannone,andadultswhoparticipate
inany amountof physical activitygainsome healthbenefits.
•For substantial healthbenefits,adultsshoulddoatleast150 minutes(2hoursand 30 minutes) aweek
of moderate-intensity,or75 minutes(1hourand 15 minutes) aweekof vigorous-intensityaerobic
physical activity,oranequivalentcombinationof moderate-andvigorous-intensityaerobicactivity.
Aerobicactivityshouldbe performedinepisodesof atleast10 minutes,andpreferably,itshouldbe
spreadthroughoutthe week.
•For additional andmore extensivehealthbenefits,adultsshouldincreasetheiraerobicphysical activity
to 300 minutes(5hours) a weekof moderate-intensity,or150 minutesaweekof vigorous-intensity
aerobicphysical activity,oranequivalentcombinationof moderate- andvigorous-intensityactivity.
Additional healthbenefitsare gainedbyengaginginphysical activitybeyondthisamount.
•Adultsshouldalsoinclude muscle-strengtheningactivitiesthatinvolve all majormuscle groupson2 or
more days a week.
Beingphysicallyactivecanhelpyou:
 Increase yourchancesof livinglonger
 Feel betteraboutyourself
 Decrease yourchancesof becomingdepressed
 Sleepwell atnight
 Move aroundmore easily
 Have strongermusclesandbones
 Stay at or get toa healthyweight
Whenyouare not physicallyactive,youare more likelyto:
 Get heartdisease
 Get type 2 diabetes
 Have highbloodpressure
 Have highbloodcholesterol
 Have a stroke
http://www.choosemyplate.gov/