Listen to the top, Americans. For ten years, the government has recommended 150 hours of exercise per week. It's only 20 minutes a day – and even 1 in 4 can not handle it.
But the Department of Health and Human Resources, armed with a new study on the benefits of physical activity – no, even without physical activity, – is prepared to offer some lures and coffins for some more incentives and shots after redemption.
On the stimulus side, getting regular physical activity now involves lower levels of eight different types of cancers, including the lungs, kidney and stomach. In 2008, when the first "Guidelines for American Physical Activity" were released, government scientists could argue that a sufficient level of physical activity helped reduce the risk of breast and colon cancer.
And it's about being able to prevent heart attacks and strokes, reducing arthritis pain, improving brain health and academic performance, and usually lifting spirits.
The new guidelines were issued on Monday at the annual meeting of the American Bone Association and American College of Cardiology. They were also published in the American Medical Association magazine.
Everyone said that people who are physically active for about 150 minutes per week reduces the risk of mortality by one third at any age, compared to those who are not learning at all. In order to prevent illness and improve human functions throughout life, "only a few lifestyle choices have so greatly impacted mortality as physical activity," says the JAMA report.
Still not sure? Government scientists caution that the potato sofa is completely dangerous, accounting for 10 percent of all premature deaths among Americans. It is also expensive: about $ 117 billion of annual health care costs are due to American juvenile habits.
"It's cheap," said Adm Brett P. Giroir, assistant secretary of health, who revealed new guidelines on Monday. After all, "the best way to reduce drug costs is not the need for medicines".
But wait, there's more. Federal government exercises now make it easier for stepped potatoes to meet the recommendations for a minimum level of physical activity that stays constant for weekly with "moderate to aerobic activity" for 150 weeks, with muscle strengthening activities two days a week.
It's just that you should stand up and move vigorously for at least 10 minutes to be considered an exercise. In many ways, this is the requirement to figure out images of slippers, spandex and sweat.
Do not worry. "All activities are counted," says the new federal guidelines. "Disorders of any length contribute to the health of the volume of accumulated physical activity."
This means that if you stay up from the sofa for two hours in front of a television set for each commercial break and walk up and down the stairs while your show returns … well, on average you would recommend a rocket for an impressive 22 minutes, say, on average physical activity per day.
After one week it increases to 154 minutes. Win a lap.
Dancing, gardening, walking around the dog, walking fast through a widespread parking lot – all of these numbers refer to the total weekly amount. The new guidelines reinforce this idea in the upcoming "Move Your Way" campaign.
Just remember that after your minimum moderate intensity, activity is defined as achieving oxygen consumption (an estimate of the curtailed caloric consumption, called METS, in short about metabolic equivalent) that can be achieved at a pace at which you should take 20 minutes to cover the mile.
Ideally, guideline writers would like you to get in – or try to work up – for a "intensive" activity with an intensity of 6 METS or more. This includes a 10-minute journey with a mile of 10 meters activity and can therefore easily be described as intense activity. Climbing the stairs – assuming you do it with a fairly fast clip – is usually considered an activity in which you could reach 9 METs.
But you could just start by lifting the walking, jogging, swimming or climbing climbing.
And here is the bonus of an unwanted performer: If all the physical activity you engage in was intense aerobic activities, you could meet the minimum goal of the guidelines only 75 minutes per week.
Now you still have to do some "muscle strengthening" twice a week. It's easier than you think. You can go to a strength training class in the local community center or in the gym, where they can use tighter resistance tapes, glittering balls or light weights to build strength in your legs, arms and middle.
But if you stand at the front of the chair and lift up small weights in half-hour's view, as well as to stand up and down in practice to your chair without touching the arms (these are called "squats" so that you can use the young and not you you can not sit behind each), you can easily meet this requirement. Throw away some relief directions to strengthen the muscles of your chest, shoulder and upper arm, and you really tick boxes.
The new guidelines state that in order to maintain the healthiest, older adults should also strive to achieve the 150-minute weekly goals if chronic conditions such as arthritis, diabetes or heart disease do not make it impossible. They "should be as physically active as their capabilities and circumstances allow," says the guidelines. And their implementation should include balancing training, as well as aerobic and muscle strengthening measures.
Has the Department of Health and Human Rights adapted to the new guideline that seems to prefer a pedestrian golf carriage? No, they got it from science.
Science also has some very encouraging news for those who have not implemented but want to start: the benefits of promoting physical activity are greater for those who are not at all receiving it at all.
Of course, a dedicated exerciser can increase the health benefits by transferring more than a minute or more power in his gymnastics mode. But the person who manifests itself as the biggest outburst about her bush is a person who begins with a habit with little or no exercise, said Guyrior.
"People have evolved to move, and when moving, your whole physiology works better," he said.
In order to reduce the risk of musculoskeletal injuries, the new guidelines emphasize the gradual increase in the level of physical activity even for those who already use some.
For children and adolescents 6 to 17 years of age, the new guidelines recommend at least three times per week for at least 60 minutes of moderate exercise per day, including strengthening muscles and strengthening bones.
They also offer some recommendations for children aged 3 to 5 for the first time.
Pre-school children "should be encouraged to move and engage in an active game as well as in structured activities such as playing throws and cycling or trekking," says the new guidelines. In order to strengthen the bones, "young children should act in such activities as sudden, skipping, jumping, and shaking." Although studies have not accurately indicated the amount of activity required to avoid excessive body weight or improve bone health for young children, "a reasonable target may be 3 hours per day."
The way the new recommendations say is approximately equivalent to the average number of activities observed in children of this age. But, as screen time, pre-school academics and work require parents to grow, it's believed that the play of children's play has decreased.
Risk of sitting
Finally, the new guideline draws attention to a couple of issues that are increasingly interested in scientists and Americans who are already quite healthy.
One is the danger of sitting. "Seated people have increased the risk of developing all types of cardiovascular disease, as well as increasing cardiovascular, type 2 diabetes and colon, endometrial and lung cancer risk," says the guidelines. "The risk of mortality associated with the sitting is not observed among people who reach 60-75 minutes of moderate physical activity each day, but this activity is much larger than most people get. Therefore, both by reducing the time of sessions and increasing the amount of physical activity activities, it will be a benefit. "
The guidelines also offer the benefits of high intensity training or HIIT, defined as "variable, short-term maximum intensity exercises with less intensive recovery periods." HIIT "can improve insulin sensitivity, blood pressure and body composition in adults. It is interesting that in adults with overweight or obesity and those who are at increased risk of cardiovascular disease and type 2 diabetes, HIIT versus normal weight or healthy adults , has a greater benefit from the cardiovascular system. "