Adults

We characterized this age range from 20 - 65 year old individuals. This is an exciting age range where the pre-frontal cortex fully develop at 25. Human physiology reaches optimal age (Allen 2015). Most athletes reach their peak performance during the middle of this age range. This is also the functional window of most athletes in professional strength, endurance, and team sports.

As human get older, our responsibility to take care of our body becomes a bigger. As adolescents, the human body goes through growth and puberty. Adulthood is marked by cognitive growth, physical growth, and changes in hormones (Hochberg & Konner, 2019)

Physical Activity Guidelines for Americans

The United States Department of Health and Human Services (USDHHS) recommends that adults receive 150-300 minutes of moderate-intensity aerobic activity. They also recommend two days a week of muscle-strengthening activities.

Overview of Exercise for Adults
*cited in (Physical activity guidelines for Americans, 2nd edition 2018). Brain health is from (CDC)

It's not just sweating

This means the simple art of moving is great for overall heath. USDHHS says that moving more and sitting less is the first key guidline

Do you feel it yet?

The immediate benefits of exercise has been shown to reduce anxiety, blood pressure, as well as improving sleep quality, and how sensitive our body is to insulin

Health happens

Exercise improves our bone health, physical function, and quality of life. It can also improve brain health (CDC 2022)

Stop, in the name of exercise

Physical activity can prevent 8 types of cancers, reduce the risk of dementia, heart disease, type II diabetes, and depression.

Types of Exercise

Exercise can be defined as engaging in physical activity and increasing the heart rate beyond resting levels. It is an important part of preserving physical and mental health (Felman, 2019)

Daily Activities

increasing the heart rate with daily activities is also excellent for health. Believe it or not activates such as gardening, home repairs, and even yard work are good for your health

Running

30 minutes of brisk walking or 15-20 minutes of jogging (CDC). Even walking at 2.5 miles per hour or more is beneficial.

Organized Sports

Organized sports is an excellent way to incorporate physical activity. Even doubles tennis is great for moderate intensity and singles is equally good for vigorous intensity.

Cycling

Cycling at moderate intensity at less than 10 miles per hour and vigorous intensity at more than 10 miles per hour

Yoga

Active forms of yoga like Vinyasa, power yoga. Yoga has been considered both aerobic and muscle strengthening, depending on the type of yoga and the positions practiced.

Water

Water aerobics, swimming, surfing, diving are good and represent different types of exercise.

*All information is from the (Physical activity guidelines for Americans, 2nd edition 2018) unless stated.

The Center for Disease Control Recommendations

Click the button below to see what physical activity the Center for Disease Control recommends for adults

Let's Go

References

Allen, S. V., & Hopkins, W. G. (2015). Age of peak competitive performance of elite athletes: A systematic review. Sports Medicine (Auckland), 45(10), 1431-1441. doi:10.1007/s40279-015-0354-3

Centers for Disease Control and Prevention. (2022, June 16). Benefits of physical activity. Centers for Disease Control and Prevention. Retrieved December 10, 2022, from https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm

Felman, A. (2019, June 27). Exercise: Health benefits, types, and how it works. Medical News Today. Retrieved December 10, 2022, from https://www.medicalnewstoday.com/articles/153390

Hochberg, Z. E., & Konner, M. (2019). Emerging adulthood, a pre-adult life-history stage. Frontiers in Endocrinology (Lausanne), 10, 918. doi:10.3389/fendo.2019.00918

Physical activity guidelines for Americans, 2nd edition. HealthySDgov. (2018). Retrieved December 10, 2022, from https://healthysd.gov/physical-activity-guidelines-for-americans-2nd-edition/

Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines for Americans. Top 10 things to know about the second edition of the physical activity guidelines for Americans. (2021, August 25). Retrieved December 10, 2022, from https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines/top-10-things-know