The new government guidelines for 2018 are quite reasonable

The US Department of Health and Human Services recently released the second edition of the Physical Activity Guidelines for Americans, a sporadic reminder that yes, it is probably a good idea to exercise. The report is like a guide to achieving wellness, according to the government. it describes the amounts and types of physical activity in which you should engage to maintain your health and reduce your vulnerability to chronic diseases. The most joyous update of the report is probably the removal of the minimum exercise requirement of 10 minutes for adults so that it can be taken into account in the guidelines.

The gradual inclusion of physical activity means that every little physical activity is now a priority, giving hope to anyone who does not have the patience to endure one-hour fitness classes. You can now congratulate yourself every time you take the stairs instead of the elevator or head somewhere instead of taking a car, because it turns out that everything is added.

The update comes at a critical juncture: according to the US Department of Health and Human Services, less than a quarter of Americans aged 18 to 64 currently adhere to national practice guidelines. The same report found that the national average of men who met the guidelines (27.2%) was above the national average for women (18.7%). And in case you need more conviction that exercise is good for you, according to the new guidelines, seven of the ten most common chronic conditions are "favorably influenced by regular physical activity."

There has been clear progress in the science of exercise and our understanding of human physiology over the ten years since the first edition of the guidelines was published in 2008. The new guidelines include day such as recommendations for preschoolers (because exercise is important even three to five years) and a discussion of the effects of sedentary behavior (important for those who spend most of their time living at a desk, AKA me).

In what could be the least shocking development, the journal writes that adults should "move more and stay less seated all day," and that a "physical activity is better than nothing." However, to achieve substantial health benefits, adults should at least 2.5 hours to 5 hours of moderate intensity exercise a week. You can also use a high intensity aerobic physical activity for 1 hour and 15 minutes to 2.5 hours a week, or an equivalent combination of both.

For reference, the intensity of light may include walking, cooking, or light housework. The exercise of moderate intensity involves activities such as walking at a fast pace or raking the yard. Running, attending an intense fitness class, or even carrying heavy shopping upstairs all count as a high intensity activity. The guidelines suggest that exercise is better spread over the entire week rather than focusing on a few days.

No population is excluded from the recommendations: Adult guidelines also apply to older adults, and pregnant or postnatal women must also engage in at least 2.5 hours of age. aerobic activity of moderate intensity per week.

If all of this seems to you too much, the paper shows that even a single session of moderate to vigorous exercise can have benefits like lowering blood pressure, improving sleep, reducing anxiety symptoms and improving certain aspects of cognition the same day. Imagine all these benefits, but amplified, with regular exercise.