The CDC defines exercise as the performance of planned, structured, and repetitive physical activity to improve or maintain physical fitness (1). Exercise has direct implications on cardiovascular health, bone health, mental health, insulin sensitivity, cognitive function, physical function, sleep, and quality of life (2).
Nearly 4 in 5 Americans are not meeting the guidelines for exercise (3). Can I repeat that?? 4 in 5 Americans are not meeting guidelines for exercise. Eek.
Lack of physical activity or physical inactivity (PIA) is the 4th leading cause of mortality worldwide and low cardiorespiratory fitness is thought to be the #1 leading cause of preventable deaths in some studies (4, 5). Some propose that a 25% decrease in PIA worldwide could prevent 1.3 million deaths every year (6). Now that we are all familiar with the words "global pandemic", I would say this meets criteria.
In 2018, the Physical Activity Guidelines Advisory Committee released a Scientific Report which was used to update the 2008 physical activity guidelines previously described. The 2018 Physical Activity Guidelines for Americans are summarized below (2).
Check out this 5 minute video on Exercise.
*If you are not currently exercising and wish to begin an exercise program you should consult with your physician to discuss your readiness and the need for additional screening.
Jump to Guidelines
Children 6-17 years old
Exercise in Pregnancy
Exercise in Chronic Disease including Osteoporosis
Exercise Tips & Tricks
1. It is essentially impossible to undo the detrimental effects of sedentary time. The negative effects exist regardless of what you might be doing during your sedentary time (working, watching TV, eating, etc). Find a way to engage in less sedentary time each day. The detrimental effects of sedentary time include: increased cardiovascular disease, mortality, depression, hypertension, impaired glucose uptake, elevated lipoproteins, and increased insulin levels (7).
2. To effectively address childhood inactivity, you have to address parent behavior. Modeling exercise is the best way to get kids active (8).
3. There is evidence to suggest that adding just 2,000 steps to your usual daily step count may have positive effects on blood pressure. If you have hypertension, consider adding 2K steps per day.
4. In diabetics, there is evidence to suggest that for every 30 minutes of sedentary time, even 3 minutes of exercise may help control blood glucose.
5. Structured or supervised exercise interventions may help you adhere to guidelines (2, 9).
6. Exercise adherence is better when the activity is pleasant and enjoyable (2). If you like the outdoors, don't confine yourself to a gym. If you like to be around people, exercise with friends. If you like riding a bike, don't force yourself to get on a treadmill because you read it will help you lose weight faster.
7. Goal setting and social support are important for achieving your exercise goals. Search for community programs and people who will support you. If you live in Salt Lake City, UT, here is a good place to start.
8. Exercise can be helpful for the prevention and treatment of mild to moderate depressive and anxiety disorders and should be considered as first-line treatment (10).
9. Exercise is considered FIRST-line treatment for cognitive decline and exercise throughout the lifespan is recommended to help prevent cognitive decline (11). Exercise has been associated with improvement in executive function, cognitive flexibility, information processing, and selective attention. It combats physical disability associated with cognitive decline and can decrease mood symptoms (12).
10. Exercise is thought to lower your annual healthcare spending by about $1500/year (13). Who couldn't use some extra $$$ these days?
References:
1. Glossary of Terms. Physical Activity 2015 June 10, 2015 9/10/17; Available from: https://www.cdc.gov/physicalactivity/basics/glossary/index.htm
2. ODDHP. 2018 Physical Activity Guidelines Advisory Committee Scientific Report. health.gov. 2018 https://health.gov/paguidelines/second-edition/report
3. USDHHS. Healthy People. 2018 5/18/18 (cited 2018; Available from https://www.healthypeople.gov/)
4. WHO. Global Health Risks: Mortality and burden of disease attributable to selected major risks. 2009; Available from: http://www.who.int/healthinfo/global_burden_disease/GlobalHealthRisks_report_full.pdf
5. Blair, S.N., Physical inactivity: the biggest public health problem of the 21st century. British Journal of Sports Medicine, 2009. 43(1):1-2.
6. Lee, I.M., et al., Effect of physical inactivity on major non-communicable disease worldwide: an analysis of burden of disease and life expectancy. Lancet, 2012. 380(9838):219-29.
7. Power, C., et al., Obesity and Risk Factors for Cardiovascular Disease and Type 2 Diabetes: Investigating the Role of Physical Activity and Sedentary Behaviour in Mid-Life in the 1958 British Cohort. Atherosclerosis, 2014. 233(2):363-369.
8. Thibault, H., et al., Risk Factors for Overweight and Obesity in French Adolescents: Physical Activity, Sedentary Behavior and Parental Characteristics. Nutrition, 2010. 26(2):192-200.
9. Gao Z., et al., Investigating Elementary School Children's Daily Physical Activity and Sedentary Behaviours During Weekdays. J Sports Sci, 2017. 35(1):99-104.
10. Martinen, E.W., Physical Activity in the Prevention and Treatment of Anxiety and Depression. Nord J Psychiatry, 2008. 62 Suppl 47:25-9.
11. Ploughman, M., Exercise Is Brain Food: The Effects of Physical Activity on Cognitive Function. Dev Neurorehabil, 2008. 11(3):236-40.
12. Baker et al., Effects of Aerobic Exercise on Mild Cognitive Impairment: A Controlled Trial. Arch Neurol, 2010. 67(1):71-9.
13. Anderson, L.H., et al. Health care charges associated with physical inactivity, overweight, and obesity. Prev Chronic Dis, 2005. 2(4):A09.
Exercise