Physical Activity Guidelines for Americans Key Guidelines Source: Physical Activity Guidelines for Americans <https://health.gov/paguidelines/guidelines/> Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Key Guidelines for Children and Adolescents 60 minutes or more of physical activity daily Activity should include the following: Aerobic: Most of the 60 minutes or more should be either moderate- or vigorous- intensity aerobic physical activity and should include vigorous-intensity physical activity at least 3 days a week Source: Physical Activity Guidelines for Americans <https://health.gov/paguidelines/guidelines/> Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Key Guidelines for Children and Adolescents Muscle–strengthening activities should be included at least 3 days of the week Examples: Rope or tree climbing Sit-ups Swinging on playground equipment Pull-ups, push-ups Weight machines, hand-held weights, exercise bands Games, such as tug-of-war Source: Physical Activity Guidelines for Americans https://health.gov/paguidelines/guidelines/ Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Key Guidelines for Children and Adolescents Bone-strengthening activities should be included at least 3 days of the week Examples Games, such as hopscotch, hopping, skipping, jumping, jumping rope, or running Sports, such as gymnastics, basketball, volleyball, or tennis Source: Physical Activity Guidelines for Americans https://health.gov/paguidelines/guidelines/ Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Key Guidelines for Children and Adolescents Physical activities should be age appropriate, enjoyable, and involve a variety. Source: Physical Activity Guidelines for Americans https://health.gov/paguidelines/guidelines/ Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Key Guidelines for Adults Adults should avoid inactivity. Some physical activity is better than none. Any amount of physical activity will yield some health benefits. Source: Physical Activity Guidelines for Americans https://health.gov/paguidelines/guidelines/ Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Key Guidelines for Adults For substantial health benefits: At least 150 minutes of moderate-intensity activity a week Examples: Walking briskly Water aerobics Bicycling Tennis (doubles) Ballroom dancing General gardening Source: Physical Activity Guidelines for Americans https://health.gov/paguidelines/guidelines/ Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Key Guidelines for Adults 75 minutes a week of vigorous-intensity aerobic activity Examples: Race walking Jogging Running Swimming laps Tennis (singles) Aerobic dancing Jumping rope Heavy gardening Hiking uphill Bicycling (faster than 10 miles per hour) Source: Physical Activity Guidelines for Americans https://health.gov/paguidelines/guidelines/ Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Key Guidelines for Adults For substantial health benefits Equivalent combination of moderate-and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of 10 minutes and preferably spread throughout the week. Source: Physical Activity Guidelines for Americans https://health.gov/paguidelines/guidelines/ Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Key Guidelines for Adults For additional and more extensive health benefits, aerobic physical activity should be increased to 300 minutes a week of moderate-intensity activity, or 150 minutes of vigorous-intensity a week or an equivalent combination of moderate- and vigorous-intensity activity Source: Physical Activity Guidelines for Americans https://health.gov/paguidelines/guidelines/ Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Key Guidelines for Adults On two or more days a week, participate in muscle-strengthening activities that are moderate-or high-intensity and involve all major muscle groups. These activities provide additional health benefits. Source: Physical Activity Guidelines for Americans https://health.gov/paguidelines/guidelines/ Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Key Guidelines for Older Adults The Key Guidelines for Adults also apply to older adults. In addition, the following guidelines are just for older adults: If chronic conditions prevent doing 150 minutes of moderate-intensity aerobic activity, the individual should be as active as their abilities and conditions allow. Source: Physical Activity Guidelines for Americans https://health.gov/paguidelines/guidelines/ Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Key Guidelines for Older Adults Older adults should: Do exercises that maintain or improve balance if they are at risk of falling. Determine their level of effort for physical activity relative to their level of fitness. Understand whether and how chronic conditions affect their ability to do regular physical activity safely. Source: Physical Activity Guidelines for Americans https://health.gov/paguidelines/guidelines/ Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Key Guidelines for Safe Physical Activity Individuals should: Understand the risks, but understand that physical activity is safe for almost everyone. Choose physical activities that are appropriate for fitness levels and health goals. Increase physical activity gradually over time. “Start low and go slow” if new to physical activity. Source: Physical Activity Guidelines for Americans https://health.gov/paguidelines/guidelines/ Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Key Guidelines for Safe Physical Activity Individuals should: Use appropriate gear and sports equipment. Look for safe environments. Follow rules and policies. Make 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. Source: Physical Activity Guidelines for Americans https://health.gov/paguidelines/guidelines/ Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.