Advertisement Fenton, a champion race walker and walking expert, promotes walking as a mainstay of physical activity. He wants people to incorporate walking into their everyday life.
He said he was excited by the new physical activity guidelines for Americans recently released by the U.S. Department of Health and Human Services. The guidelines say adults gain substantial health benefits from 21/2 hours a week of moderate aerobic physical activity, and children benefit from an hour or more of physical activity a day.
“That should be exciting for American adults because it means walking for 30 minutes, five days a week, meets those guidelines and will benefit everyone,” said Fenton, who is in La Crosse today to help the community develop policies and practices to encourage more walking and biking.
The physical activity guidelines for Americans are the most comprehensive of their kind. They are based on the first thorough review of scientific research about physical activity and health in more than a decade.
The guidelines say regular physical activity reduces the risk in adults of early death, coronary heart disease, stroke, high blood pressure, type 2 diabetes, colon and breast cancer and depression.
The recommended amount of physical activity in children and adolescents improves cardiorespiratory and muscular fitness as well as bone health, and contributes to favorable body composition, according to the guidelines.
Key guidelines are:
Children and adolescents: One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week. Examples of moderate intensity aerobic activities include hiking, skateboarding, bicycle riding and brisk walking. Vigorous intensity aerobic activities include bicycle riding, jumping rope, running and sports such as soccer, basketball and ice or field hockey. Children and adolescents should incorporate muscle-strengthening activities three times a week.
Adults: Adults gain substantial health benefits from 21/2 hours a week of moderate intensity aerobic physical activity or 75 minutes of vigorous physical activity. Walking briskly, water aerobics, ballroom dancing and general gardening are examples of moderate intensity aerobic activities. Vigorous intensity aerobic activities include racewalking, jogging or running, swimming laps, jumping rope and hiking uphill or with a heavy backpack.
Women during pregnancy: Healthy women should get at least 21/2 hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week. Pregnant women who regularly engage in vigorous aerobic activity can continue during pregnancy and the time after delivery, as long as they remain healthy.
For more information about the guidelines, visit www.hhs.gov or www. health.gov/paguidelines.
