The United States Department of Health and Human Services (HHS) has released the 2008 Physical Activity Guidelines for Americans in an on-going effort to combat the national obesity and physical inactivity epidemics that are affecting the nation. The Guidelines provide information related to the duration and level of intensity of suggested activity necessary for health benefits for all Americans over the age of six. The current trend in America is an ever expanding waistline and decreasing levels of physical activity throughout the country. As more and more Americans decrease their level of physical activity, they burn fewer calories leading to excess weight gain, thereby limiting their ability to exercise, at the same time routine physical inactivity decreases flexibility and strength measures, all of which eventually culminate in chronic inactivity and negative health consequences including hypertension, heart disease, diabetes, osteoporosis and eventual loss of independence. Even with increased education related to the benefits of regular exercise participation over the past few years, America has continued to become less active.

The Health and Human Services have taken the necessary steps to compile the first major comprehensive review of the scientific literature related to physical activity and health benefits. This information has culminated in the release of the 2008 Physical Activity Guidelines for Americans. The Guidelines now identify how much exercise individuals need to accumulate to accrue health benefits. The total number of hours of exercise is recommended in such a way as to allow individuals to design their own programs with their own activities. Included within the new guidelines are recommendations for physical activity for children and adolescents, in addition to adults, older adults, pregnant and post-partum women, and individuals with chronic disease.

The major research findings summarized in the 2008 Physical Activity Guidelines for Americans include a number of health benefits related to increased physical activity. Regular participation in physical activity will decrease the risk of many adverse health conditions. Although any level of physical activity for an individual is better than no physical activity, health benefits have been identified to occur in proportion to the intensity, increased frequency, and/or increased duration of physical activity. The following are some of the specific recommendations taken from the Guidelines:

• Most health benefits occur with at least 2 hours and 30 minutes (150 minutes) a week of moderate-intensity physical activity, such as brisk walking.
• Episodes of activity that are at least 10 minutes long count toward meeting the Guidelines
• Both aerobic and muscle-strengthening physical activities are beneficial
• Health benefits of physical activity occur for children and adolescents, young and middle-aged adults, older adults, and those in every studied racial and ethnic group
• Health benefits of physical activity are attainable for people with disabilities
• The benefits of physical activity outweigh the risks of injury and heart attack

The 2008 Physical Activity Guidelines for Americans outline slightly differing strategies for the average adult population versus the adolescent and older adult populations. The recommendation for adults is the accumulation of 2 hours and 30 minutes of moderate-intensity aerobic activity each week. Activities that fall under this category include brisk walking, ballroom dancing, or general gardening. Adults also have the freedom, under the Guidelines to choose 1 hour and 15 minutes (75 minutes) of vigorous-intensity exercise each week by engaging in activities such as jogging, aerobic dancing, or jumping rope. All activities that last a minimum of 10 minutes can count toward the overall accumulation of the recommended duration of activity. The recommendations also call for increased activity levels up to 5 hours (300 minutes) for additional health benefits. In addition to participation in aerobic activities, the new Guidelines suggest muscle-strengthening activities on at least 2 days of the week.

Physical activity guidelines for children and adolescents were specifically addressed in the 2008 Physical Activity Guidelines for Americans. Individuals 6-17 years of age should accumulate one (1) or more hours of physical activity each day. Those activities should include a mixture of muscle-strengthening and aerobic conditioning, as well as vigorous-intensity activities at least 3 days per week. The importance of regular physical activity for children and adolescents is not only related to immediate health benefits, but also, and perhaps more importantly, to the development of healthy lifestyle habits that will translate into lifelong improvements in health and function.

The older adult population has not been left out of the new Guidelines. There are specific recommendations for older adults who are either unfit or who have chronic conditions that limit their ability to perform exercise for extended periods of time. Although many of the guidelines are similar to those for the normal, healthy adult population, a few minor differences do exist. If an older individual cannot accumulate the recommended 2 hours and 30 minutes of physical activity per week, they should maintain as high a level as possible of physical activity, with exercise focusing on balance and coordination as well as functional strength exercises. Special considerations should be paid to the relative intensity of differing exercise programs on an individual basis. If an individual has a chronic disease or condition that limits their ability to perform regular exercise, then consultation with their primary physician is necessitated.

The review of research has resulted in the release of the 2008 Physical Activity Guidelines for Americans, the most detailed release of guidelines concerning physical activity and health from the government to date. The importance of these recommendations is underscored by the increasing amount of money that is spent every year on healthcare in the United States. That number continues to grow as more and more individuals become overweight and obese and experience the negative health consequences related to obesity – hypertension, hyperlipidemia, low grade inflammatory, diabetes, low cardiorespiratory endurance, decreased muscular strength and endurance, and decreased overall functionality. It is important for the fitness industry, and specifically certified personal trainers, to become familiar with the new Guidelines so that their exercise programming can adequately reflect these new standards and ultimately improve the welfare of a nation.