Physical Activity And Health - A Report of the Surgeon General

• People who are usually inactive can improve their health and well-being by becoming even moderately active on a regular basis.
• Physical activity need not be strenuous to achieve health benefits.
• Greater health benefits can be achieved by increasing the amount (duration, frequency, or intensity) of physical activity.

• Reduces the risk of dying prematurely.
• Reduces the risk of dying from heart disease.
• Reduces the risk of developing diabetes.
• Reduces the risk of developing high blood pressure.
• Helps reduce blood pressure in people who already have high blood pressure.
• Reduces the risk of developing colon cancer.
• Reduces feelings of depression and anxiety.
• Helps control weight.
• Helps build and maintain healthy bones, muscles, and joints.
• Helps older adults become stronger and better able to move about without falling.
• Promotes psychological well-being.

* A moderate amount of physical activity is roughly equivalent to physical activity that uses approximately 150 Calories (kcal) of energy per day, or 1,000 Calories per week.
⁺ Some activities can be performed at various intensities; the suggested durations correspond to expected intensity of effort.

Adults

• More than 60 percent of adults do not achieve the recommended amount of regular physical activity. In fact, 25 percent of all adults are not active at all.
• Inactivity increases with age and is more common among women than men and among those with lower income and less education than among those with higher income or education.
  

Adolescents and Young Adults

• Nearly half of young people aged 12-21 are not vigorously active on a regular basis.
• Physical activity declines dramatically with age during adolescence.
• Female adolescents are much less physically active than male adolescents.
  

• In high school, enrollment in daily physical education classes dropped from 42 percent in 1991 to 25 percent in 1995.
• Only 19 percent of all high school students are physically active for 20 minutes or more in physical education classes every day during the school week.

• Well-designed programs in schools to increase physical activity in physical education classes have been shown to be effective.
• Carefully planned counseling by health care providers and worksite activity programs can increase individuals' physical activity levels.
• Promising approaches being tried in some communities around the nation include opening school buildings and shopping malls for walking before or after regular hours, as well as building bicycle and walking paths separated from automobile traffic. Revising building codes to require accessible stairwells is another idea that has been suggested.

Older Adults

No one is too old to enjoy the benefits of regular physical activity. Of special interest to older adults is evidence that muscle-strengthening exercises can reduce the risk of falling and fracturing bones and can improve the ability to live independently.

Parents

Parents can help their children maintain a physically active lifestyle by providing encouragement and opportunities for physical activity. Family events can include opportunities for everyone in the family to be active.

Teenagers

Regular physical activity improves strength, builds lean muscle, and decreases body fat. It can build stronger bones to last a lifetime.

Dieters

Regular physical activity burns Calories and preserves lean muscle mass. It is a key component of any weight loss effort and is important for controlling weight.

People with High Blood Pressure

Regular physical activity helps lower blood pressure.

People Feeling Anxious, Depressed, or Moody

Regular physical activity improves mood, helps relieve depression, and increases feelings of well-being.

People with Arthritis

Regular physical activity can help control joint swelling and pain. Physical activity of the type and amount recommended for health has not been shown to cause arthritis.

People with Disabilities

Regular physical activity can help people with chronic, disabling conditions improve their stamina and muscle strength and can improve psychological well-being and quality of life by increasing the ability to perform activities of daily life.