Physical Activity: Different Types, How Much is Needed and Health Benefits

Did you know physical activity can give immediate health benefits? Just one physical activity session can help boost mood, reduce stress, sharpen focus and improve sleep. In addition to the many immediate health benefits, over time, physical activity can also help people live a longer, happier, and healthier life. How much physical activity is actually needed? What different types of physical activity should be done? What exactly are the long-term health benefits? This MontGuide provides guidance as to how much, and what type, of physical activity is needed based on the 2020 National Physical Activity Guidelines. It also provides tips and tricks for increasing physically active time, whether alone or with family/friends. Lastly, it summarizes some health benefits that can be gained from incorporating physical activity into daily life.

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REGULAR PHYSICAL ACTIVITY (PA) is beneficial for everyone, regardless of age, sex, race, ethnicity, ability, or current fitness level. Even small amounts of activity can make a big difference. Although seven of the ten most common chronic diseases (eg: diabetes, heart disease, and cancer) are positively impacted by physical activity, 80% of adults do not meet the current Health and Human Services physical activity guidelines.

Although Montanans are more physically active than the US population overall, 75% of Montana adults and 72% of Montana youth do not meet the national physical activity recommendations. Given its positive impact on health, less than recommended levels of PA are also linked to $117 billion in annual health care costs and 10% of premature mortality.

Before discussing the recommended amounts of PA that one should get, it is important to understand there are three different categories of physical activity: 1) aerobic activity, 2) strength training, and 3) mobility/stretching/balance. Both adults and youth should aim to include all three categories of PA on a weekly basis.

Aerobic Activity

Examples: walking, running, swimming, cycling

Aerobic activity is defined as any movement that repetitively moves the large muscles in the body for a longer period of time. Aerobic activity is often called “cardio,” short for cardiovascular activity.

Examples of aerobic/cardio activity include brisk walking, running, swimming, and cycling. When doing these types of activities, a person should feel their heart rate pumping and should be breathing harder than usual. Cardio activity has three components:

• duration (how long a session lasts)
• intensity (how hard the body is working)
• frequency (how often to do the activity)

Sustained cardiovascular effort strengthens the heart, increases lung capacity, and reduces the risk of heart attack and heart disease.

Strength Training

Examples: weightlifting, resistance training, gardening, hill walking, climbing stairs

Strength training, or muscle-strengthening activity, is defined as any movement that forces your muscles to strain against a force or weight, like a heavy object or your own body weight.

Over time, strength training helps build lean muscle and decrease body fat. As one’s muscle mass increases, so does their resting metabolic rate, which means that the body will burn more calories at rest just to maintain its essential functions. Additionally, strength training increases bone density and the overall stiffness of connective tissues, which is especially important for older adults as these two things are critical to injury prevention.

Mobility/Stretching/Balance

Examples: yoga, pilates, stretching, tai chi, dance

Stretching and balance activities are those that are done to reduce the risk of injury from activities of daily life or other types of exercise. Stretching activities like yoga help improve range of motion and balance, which can in turn increase comfort and ability in both aerobic and strength training workouts. Walking backwards, standing on one leg, or using a wobble board are all activities that can help improve balance, while decreasing risk of injury from falls.

After reviewing the three types of PA, how much of each should be done? The answer to this question depends on age, and factors such as ability level and general health status.

Physical Activity Recommendations by Group

CHILDREN & ADOLESCENTS

• Preschool-aged children (3 through 5 years) should be physically active throughout the day to enhance growth and development. Encourage active play that includes a variety of fine and gross motor activities. Provide young people opportunities and encouragement to participate in a variety of enjoyable physical activities that are appropriate for their age.
• Children and adolescents (6 through 17 years) need at least 60 minutes of PA every day. Most of this can be moderate-intensity aerobic activity such as swimming, walking the dog or playing catch. However, encourage kids to do a vigorous-intensity aerobic activity at least three days per week (e.g., biking, hiking, rollerblading). As part of their daily 60 minutes of PA, kids also need muscle strengthening activity (e.g., monkey bars, climbing, swinging – anything that makes muscles work harder) AND bone-strengthening activity (e.g., running, jumping – any weight bearing activity to make their bones stronger) at least three days per week.

Why? In addition to numerous health benefits, research suggests that physically active children perform better in school and have fewer conflicts with teachers and peers. Physically active kids are 20% more likely to earn A’s in Math and English. Additionally, research has shown that just one physically active school lesson decreased teachers’ time managing negative behavior by 21%.

ADULTS

It is important to remember that any amount of physical activity is better than none. Adults who sit less and engage in some moderate-to-vigorous PA will gain some health benefits.

For substantial health benefits however, adults should do:

1. at least 150 minutes per week, about 22 minutes a day, of moderate-intensity aerobic activity (any activity that gets the heart beating faster) OR at least 75 minutes per week, about 11 minutes a day, of vigorous-intensity aerobic activity (any activity where breathing is so hard one can only say a few words before taking a breath). AND
2. a muscle-strengthening activity at least two days per week (any activity that makes muscles work harder than usual).

It is also important to consider whether an occupation involves any sort of PA, and what might need to be added to the routine outside of work to meet these recommendations. For example, if work is in an agricultural profession and involves lifting heavy loads at least twice per week, consider adding 150 minutes of aerobic activity per week. On the other hand, if work involves a lot of walking, consider adding two days per week to engage in some strength training.

If already meeting the above PA recommendations, it is important to know that additional health benefits are gained by engaging in PA beyond 300 minutes of moderate-intensity physical activity per week, and that experts recommend aerobic activity be spread throughout the week.

This may seem daunting to incorporate physical activity recommendations into a normal week. Though, keep in mind that success habits start by adding small, consistent changes into a routine. Even 5 minutes of physical activity each day has real health benefits. Gradually adding time can help the body build up stamina and strength to meet the recommendations.

OLDER ADULTS

Adults 65 years of age or older should strive to maintain activity levels as much as possible. Older adults with chronic conditions should talk to a doctor or health professional to understand how their conditions might affect their ability to do regular PA safely. When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.

THOSE WITH CHRONIC HEALTH CONDITIONS

Adults with chronic health problems or disabilities who are able should follow the same guidelines set for adults. When adults with chronic conditions or disabilities are not able to meet the key guidelines, they still can engage in regular physical activity according to their abilities and should avoid inactivity. It is recommended that adults with chronic illness or disabilities consult with a healthcare provider about the types and amounts of activity appropriate for their individual abilities or conditions.

PREGNANT AND POSTPARTUM WOMEN

Moderate-intensity PA is safe for generally healthy women during pregnancy. Not only does PA reduce the risk of excessive weight gain and gestational diabetes during pregnancy, but it also increases cardiorespiratory fitness without increasing the risk of negative pregnancy outcomes, such as low birth weight, preterm delivery, or early pregnancy loss. Engaging in PA during pregnancy can even make labor shorter and recovery faster.

Engaging in PA during the postpartum period (first year after delivery) also improves the mother’s cardiorespiratory fitness, decreases symptoms of postpartum depression, and, when combined with healthy caloric intake, can help her returnto her pre-pregnancy fitness. When a person is active, it is also easier to keep up with kids as they grow.

Safety (for all groups)

Physical activity can be safe for almost anyone, though it is important to consult a healthcare provider to ensure the type and amount of activity is appropriate and safe.

Make sure to increase physical activity gradually, especially if one is currently inactive. An easy slogan to remember is “start low and go slow,” which refers to starting with a few minutes of cardio activity (or a few reps of a strength training activity) at a very slow pace. By incorporating physical activity into life gradually, one will also lessen risk of injury.

Choose appropriate safety gear and sports equipment such as weather appropriate clothing, and helmets while biking, and make sensible choices about how, when, and where to be active.

Try this 12-minute, aerobic-strength-mobility at-home workout: no equipment needed

To begin, choose one aerobic, one strength, and one mobility/ balance exercise from the list below. *For visual demonstrations of each exercise, please visit: https://msuextension.org/wellness/physical-activity/index.html

• Step 1: Do 30 seconds of one aerobic exercise from the list, then rest for 30 seconds.
• Step 2: Do 30 seconds of a strength training exercise from the list, then rest for 30 seconds.
• Step 3: Do 30 seconds of a mobility/balance exercise from the list, then rest for 30 seconds.
• Step 4: A three minute “set” is completion of one exercise from each category. Repeat this set four more times. Feel free to choose different exercises from each group for each round.

EXAMPLE EXERCISES

*Before beginning any new exercise routine, please be sure to consult a healthcare provider.

Resources:

• U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC:U.S. Department of Health and Human Services; 2018. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
• U.S. Department of Health and Human Services. Move Your Way, 2022. https://health.gov/moveyourway
• Montana Department of Public Health and Human Services. Physical Activity for Schools, 2021. https://dphhs.mt.gov/schoolhealth/wellnessandprevention/physicalactivity
• Healthier Montanan & State Health Improvement Plan https://dphhs.mt.gov/ahealthiermontana