Healthy People 2020 Physical Activity Guidelines are science-based guidelines to help people ages three years and older to improve their health through participation in regular physical activity. In order to meet the PA guidelines, people are expected to achieve 150 minutes of light to moderate aerobic physical activity or 75 minutes of vigorous aerobic physical activity per week and resistance training at least twice per week that involves all muscle groups. Statistics show that 80% of American adults do not meet the physical activity guidelines; some contributing factors to the low achievement rates include lack of awareness on physical activity, discouraging environment, and perceived difficulty.
“All movement counts. No matter the frequency, intensity, and duration. ”- World Health Organization
Physical activity includes all movement that involves strength and energy; researchers suggest that increased physical activity is highly associated with reduced risks of sedentary behavior. If an individual sits less and does any amount of activity, health benefits related to brain health, cancer risk, and fall-related injuries can be gained correspondently. This also suggests that any amount of physical activity benefits multiples aspects of well-being. Here are some strategies to increase physical activity.
#1 Separate and Combine
If 150 minutes of moderate physical activity each week is too overwhelming to achieve, try to accomplish in many small bouts. Smaller bouts can make physical activity more digestible and fit in your daily schedule. For example, we can divide 150 minutes of physical activity into two 15 minutes bouts, five days a week. In this case, the shorter physical activity periods make physical activity easier, less painful, and more enjoyable.
#2 Double your Exercise Efficiency
For people who have less time for physical activity, you might consider higher intense activity, so that the 150 minutes of moderate physical activity can be achieved through 75 minutes of vigorous activity throughout the week. You can start with identifying your favorite exercise that involves aerobic training and adds speed or resistance, for example walking up a hill.
#3 Exercise Habit Loop
Our daily habits are formed through cues, routines, and rewards. Actively include exercise into life habits can implicitly increase our exercise participation. For example, you can use the cue of going to the office for work and change the routine by walking to the office instead of driving. We could also use the concept of habit loop to bond exercise with other aspects of life, like being social. In this case, exercise could become a special family event or workout which is more engaging and interesting to participate.
150 minutes of weekly physical activity might sound like a challenging goal, but with creativity time, and task management we could all find our own pathway to achieve physical activity guidelines.
References
Mudd LM, Rafferty AP, Reeves MJ, & Pivarnik JM. (2008). Physical activity recommendations:
an alternative approach using energy expenditure. Medicine & Science in Sports &
Exercise, 40(10), 1757–1763. https://doi-org.proxy.lib.uiowa.edu/10.1249/mss.0b013e31817bb8a2
Physical Activity Guideline. (2020), https://health.gov/sites/default/files/2019- 09/Physical_Activity_Guidelines_2nd_edition.pdf