Move more, sit less, and get kids active as young as age three: That’s the advice of new U.S. federal guidelines announced yesterday. The list of benefits of exercise has grown, and there’s more evidence to back things that were of unknown value before, such as short, high-intensity workouts and taking the stairs instead of an elevator.
“Doing something is better than doing nothing, and doing more is better than doing something,” says medical expert Dr. Donald Lloyd-Jones.
Here are some highlights of the advice published in the Journal of the American Medical Association:
CHILDREN AND TEENS
Start young. Guidelines now say preschoolers ages 3–5 should take part in about three hours of active play throughout the day. From ages 6–17, experts recommend at least an hour of moderate-to-vigorous activity throughout the day. Most should be aerobic—to get the heart rate up—such as brisk walking, biking, or running. At least three times a week, exercise should include muscle- and bone-strengthening activities like climbing on playground equipment or playing sports.
ADULTS
Advice about duration stays the same—at least 2½–5 hours of moderate-intensity or 1 ¼–2 ½ hours of vigorous activity a week, plus at least two days that include muscle-strengthening exercise like pushups or lifting weights.
One key change: Experts used to think aerobic activity had to be done for at least 10 minutes. Now they say even short times help. Even one episode gives short-term benefits such as lowering blood pressure, reducing anxiety, and improving sleep. Experts also emphasize that sitting a lot is especially harmful.
While bodily training is of some value, godliness is of value in every way. — 1 Timothy 4:8
(Third graders run under a colored tarp during the 15th Annual Kansas Kids Fitness Day. AP Photo)
