Where do you stand...

With the top 20% or...the bottom 80%?

Let’s Find Out!

“The scientific evidence continues to build—physical activity is linked with even more positive health outcomes than we previously thought.

And, even better, benefits can start accumulating with small amounts of, and immediately after doing, physical activity.”

The Physical Activity Guidelines For Americans

The Physical Activity Guidelines for Americans is developed and issued by the U.S. Department of Health and Human Services (HHS).   These guidelines educate Americans on exactly how much physical activity is required to maintain optimal health and prevent the risk of chronic diseases.

The HHS Activity Recommendations are grounded in the most up to date evidence-based research and statistics.

The guidelines provide detailed activity recommendations for all Americans from ages 3 and up including pregnant women and those with disabilities.

Despite the astounding amount of research revealing the many benefits of physical activity, too many Americans are continuing to live sedentary lives.

Let’s look at some statistics…



The Harsh Reality


About half of all American adults (117 million people) have one or more PREVENTABLE chronic diseases


Seven of the ten most common chronic diseases are favorably influenced by regular physical activity.


80 percent of adults are NOT meeting the key activity guidelines.


80 percent of adults are NOT meeting the key activity guidelines.


The lack of physical activity is linked to approximately $117 billion in annual health care costs and about 10 percent of premature mortality.



So, Are You In The Top 20%?!…


Let’s Find Out!




The Minimum Activity Guidelines For Adults

150 Minutes of Moderate Physical Activity


75 Minutes of Vigorous Physical Activity


Strength Training two or more days per week involving all major muscle groups.

How Did You Do?!...

What’s the difference?…

Moderate Activity Means…

In terms of relative intensity on a scale of 1-10, moderate physical activity would be a 5 or 6 out of 10.

Examples Include:

– Brisk walking

– Hiking

– Swimming

– Electrical work

– Tennis

– Rowing

Vigorous Activity Means…

On a scale of 1-10 vigorous activity feels like a 7 or 8. Almost like you’re working at your maximum capacity but, keep it safe!

Examples include:

– Sprints

– Jogging uphill

– Mountain biking

– Heavy yard work

– Jumping rope

– HIIT training

So What Are The Benefits Of Exercise?

Let’s take a peek!


Improved bone health and weight status for children ages 3 through 5 years.


Improved cognitive function for youth ages 6 to 13 years.


Brain health benefits, including possible improved cognitive function, reduced anxiety and depression risk, and improved sleep and quality of life.


For pregnant women, reduced risk of excessive weight gain, gestational diabetes, and postpartum depression.


Reduces the risk of dementia (including Alzheimer’s disease).


Reduces the risk of cancers of the bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach.


Reduces the risk of cardiovascular disease (including heart disease and stroke).


Reduces the risk of cardiovascular disease mortality.


Reduces the risk of all-cause mortality.


Reduces the risk of hypertension.


....And M O R E!

Moral of the story…It’s Time To Get Moving!

If you’re meeting the current guidelines for physical activity give yourself a pat on the back (and keep going!). If you’re not meeting the guidelines even by a little, it’s time to get moving!

It’s important to note these are the minimum guidelines; not the “athlete guidelines”, not the “just for this age group” guidelines, the adult minimum requirements.  Exceeding the requirements is ideal!

It does not matter what age you are, everyone needs and can benefit from some variation of physical activity.

So, what to do if you’re not meeting the requirements?  Find a way to get moving!


Here are some ideas:

– Mow the lawn with a push mower

– Try to get in 1-2 60 minute fitness classes each week

– Take a 30 minute power walk everyday

– Play a sport with your family

– Purchase a small set of weights or a kettle bell

– Try something new! Kickboxing, swimming, boot camp, cycle, zumba, anything to get your heart rate up!

– Start a project! A garden, a renovation, a DIY, a new hobby, etc. Think outside the box and get creative.

Have a Question?

Reach out today!