![]() Moderate absolute intensity would range from 3.0 to 5.9 times the amount of energy expended at rest, or 3.0-5.9 METs. Absolute intensity is the amount of energy used during the activity, without considering a person’s fitness level, and is measured in METs. The intensity of aerobic physical activity can be tracked as either absolute intensity or relative intensity. How do you measure moderate verses vigorous intensity? It was previously believed that a minimum of 10 minutes of moderate to vigorous activity was necessary to contribute to the overall daily accumulation to benefit health, but more recent research has found that any amount contributes, even going up the stairs. If unable to meet the recommended activity guidelines, adults should try to get as much moderate-intensity physical activity as they are able. Additional health benefits are seen if able to go beyond these recommendations. In general, 2 minutes of moderate physical activity is equal to about 1 minute of vigorous. Adults should get at least 150 minutes (2 hours and 30 minutes) per week of moderate-intensity aerobic physical activity, or 75 minutes (1 hour and 15 minutes) of vigorous-intensity physical activity. The aerobic physical activity guidelines may be met by participating in either moderate-intensity or vigorous intensity activity. They guidelines include recommendations for aerobic physical activity, muscle -strengthening activity, and bone-strengthening activity. ![]() The Physical Activity Guidelines for Americans, 2 nd edition breaks its recommendations up into Key Guideline categories based on age group and chronic health conditions. Neurological and emotional benefits include improved cognition and decreased risk of dementia, reduced anxiety, decreased risk of depression, and improved sleep, among other benefits. It can help with weight loss when combined with a reduced calorie diet and help with the prevention of regain after initial weight loss. Regular physical activity also reduces the risk of many cancers. However, benefits of reducing all-cause mortality, cardiovascular disease, and metabolic disease are seen with any amount of moderate-intensity physical activity. People who meet the physical activity guideline of approximately 150 minutes of moderate physical activity a week have an estimated 33% lower risk of all-cause mortality compared to those who are not physically active. There are many health benefits associated with regular physical activity including a lower risk of all-cause mortality, cardiovascular disease and death, hypertension, type 2 diabetes, and adverse lipid profiles. What are the benefits of physical activity? Inadequate physical activity is contributing to about $117 billion in annual health care costs. Many chronic medical diseases are influenced by physical activity and fitness and the lack of getting adequate aerobic activity is associated with about a 10 percent risk of premature mortality. Why are physical fitness and physical activity important? The Physical Activity Guidelines for Americans, 2 nd Edition gives guidance on the amounts and types of physical activity needed to improve or maintain health and reduce chronic disease. ![]() Physical fitness is broken into the five categories of cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Exercise is planned physical activity with the goal of improving physical fitness and health. Physical activity refers to any movement produced by skeletal muscle which uses energy whereas physical fitness is measurable state such as strength or endurance. What is the difference between physical activity and physical fitness? ![]()
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