Chapter 2 Conclusions

Historical Background and Evolution of Physical Activity Recommendations

• Physical activity for better health and well-being has been an important theme throughout much of western history.
• Public health recommendations have evolved from emphasizing vigorous activity for cardiorespiratory fitness to including the option of moderate levels of activity for numerous health benefits.

• Recommendations from experts agree that for better health, physical activity should be performed regularly. The most recent recommendations advise people of all ages to include a minimum of 30 minutes of physical activity of moderate intensity (such as brisk walking) on most, if not all, days of the week. It is also acknowledged that for most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or of longer duration.

• Experts advise previously sedentary people embarking on a physical activity program to start with short durations of moderate-intensity activity and gradually increase the duration or intensity until the goal is reached.
• Experts advise consulting with a physician before beginning a new physical activity program for people with chronic diseases, such as cardiovascular disease and diabetes mellitus, or for those who are at high risk for these diseases. Experts also advise men over age 40 and women over age 50 to consult a physician before they begin a vigorous activity program.
• Recent recommendations from experts also suggest that cardiorespiratory endurance activity should be supplemented with strength-developing exercises at least twice per week for adults, in order to improve musculoskeletal health, maintain independence in performing the activities of daily life, and reduce the risk of falling.