How much physical activity do

you need?

Children (6-17 years old):

Aerobic Activity: 60+ minutes each
day
Muscle Strengthening: 3 days a
week as part of 60+ minutes
Bone Strengthening: 3 days a week
as part of 60+ minutes

Many resources are available to you to

learn more about physical activity, tips
on training, and even portion sizes. Here
are a few of them:

Adults (18-64):
Option 1: 150 minutes of moderateintensity aerobic activity every
week AND 2+ days of musclestrengthening activities
Option 2: 75 minutes of vigorousintensity aerobic activity every
week AND 2+ days of muscle
strengthening activities
Option 3: an equivalent mix of
moderate- and vigorous-intensity
aerobic activity AND 2+ days of
muscle strengthening activities

Resources

Older Adults (over 65)

For important health benefits,
follow adult guidelines above.
For greater health benefits, follow:
Option 1: 300+ minutes of
moderate-intensity aerobic activity
AND 2+ days of muscle
strengthening activities each week
Option 2: 150+ minutes of
vigorous-intensity aerobic activity
AND 2+ days of muscle
strengthening activities each week
Option 3: An equivalent mix of
moderate- and vigorous-intensity
aerobic activity AND 2+ days of
muscle-strengthening activity each
week

How do you get started with this

template?

National Heart, Lung, and Blood

Institute
https://www.nhlbi.nih.gov/healt
h/educational/wecan/toolsresources/physical-activity.htm
Centers for Disease Control and
Prevention
http://www.cdc.gov/physicalact
ivity/basics/index.htm
Presidents Council on Fitness,
Sports & Nutrition
http://www.fitness.gov/beactive/useful-resources/
Choose My Plate
https://www.choosemyplate.gov
/physical-activity

Sources:
http://www.cdc.gov
http://www.nhlbi.nih.gov

PHYSICAL ACTIVITY
mamuelken@stcloudstate.edu
St. Cloud, MN

PHYSICAL
ACTIVITY

Marissa Muelken

Why is it important?
Being physically active can help you:

Reduce Screen Time

For many of us, limiting our computer use and getting
away from all screens can be a challenge. "Screen time"
means television screens, computer monitors, and even
the handheld devices we use for checking email,
listening to music, watching TV, and playing video
games on the go.
Health experts say screen time at home should be
limited to two hours or less a day. The time we spend in
front of the screen, unless it's work- or homeworkrelated, could be better spent being more physically
active (increasing our energy out).
As a parent or caregiver, you can set a good example for
your kids and set rules that limit their computer time,
TV watching, and video game playing to reduce how
much time they spend in front of a screen. Research by
the Henry J. Kaiser Foundation shows that setting rules
about media use is hard for many parents.
In 8- to 18-year-olds:

28% said their parents set TV-watching rules

30% said their parents set rules about video
game use
36% said their parents set rules about
computer use

However, the same study also showed that when

parents set any media rules, children's media use is
almost three hours lower per day.
http://www.nhlbi.nih.gov/health/educational/wecan/reduce-screen-time/index.htm

Increase your chance of living

longer
Feel better about yourself
Decrease your chance of becoming
depressed
Sleep well at night
Move around more easily
Have stronger muscles and bones
Stay at or get to a healthy weight
Enjoy yourself and have fun

Physical activity and nutrition work together

for better health. Being active increases the
amount of calories burned. As people age
their metabolism slows, so maintain energy
balance requires moving more and eating
less.
*https://www.choosemyplate.gov/physical-activity-why

Complications with lack of

physical activity:

Types of Physical Activity

Defined:

Aerobic Activity: any sustained

exercises, such as jogging, rowing,
swimming, or cycling, that stimulate
and strengthen the heart and lungs,
thereby improving the bodys
utilization of oxygen.

Muscle Strengthening: Physical

activity, including exercise that
increases skeletal muscle strength,
power, endurance, and mass.

Regular physical activity can

produce long term health
benefits. People of all ages,
shapes, sizes, and abilities can
benefit from being physical
active. -ChooseMyPlate.gov

Heart disease
Type 2 diabetes
High blood pressure
High blood cholesterol
Stroke