Nutrition Science and Everyday Application - beta v 0.1

BEST PRACTICES FOR WEIGHT MANAGEMENT 427
• Adults should move more and sit less throughout the day. Some physical activity is
better than none. Adults who sit less and do any amount of moderate-to-vigorous
physical activity gain some health benefits.
• For substantial health benefits, adults should do at least 150 minutes (2 hours and
30 minutes) to 300 minutes (5 hours) per week of moderate-intensity aerobic
activity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30
minutes) per week of vigorous-intensity aerobic physical activity, or an equivalent
combination of moderate- and vigorous-intensity aerobic activity.
• Preferably, aerobic activity should be spread throughout the week.
• Engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of
moderate-intensity physical activity per week can result in additional health
benefits and may help with weight loss and weight loss maintenance.
• Adults should also do muscle-strengthening activities of at least moderate intensity
that involve all major muscle groups on 2 or more days per week, as these
activities provide additional health benefits. Exercises such as push-ups, sit-ups,
squats, and lifting weights are all examples of muscle-strengthening activities.
The 2018 Physical Activity Guidelines broadly classify moderate physical activities as those
when you “can talk, but not sing, during the activity” and vigorous activities as those when
you “cannot say more than a few words without pausing for a breath.” 14 Despite the
indisputable benefits of regular physical activity, a 2018 report from the American Heart
Association estimates that 8 out of 10 Americans do not meet these guidelines. 2
Figure 7.27. The 2018 Physical Activity Guidelines’ definition of moderate-intensity and vigorousintensity
exercise.
Given the number of Americans that are falling short on both nutrition and physical activity