New fitness guidelines urge Canadians to get moving

Canada's revised physical activity guidelines are finally out and, as expected, they ease some of the pressure on Canadians.

The revised guidelines no longer call for daily activity of 60 minutes a day but instead recommend that adults get at least 150 minutes of moderate to vigorous-intensity aerobic physical activity per week. That exercise can come in small bouts, of 10 minutes or more.

Children aged five to 17 should get at least 60 minutes of moderate to vigorous intensity physical activity daily, the guidelines recommend, instead of the 90 minutes of physical activity a day previously recommended.

The previous guidelines recommended that sedentary kids progress gradually to meeting targets; that slow progression recommendation has not been eliminated.

Older adults – now defined as those over the age of 65 -- are also urged to aim for at least 150 minutes of moderate to vigorous-intensity aerobic physical activity per week rather than the previous recommendation of 30 to 60 minutes of moderate physical activity on most days.

The guidelines were released Monday by the Canadian Society for Exercise Physiology and based on four years of research analysis by dozens of fitness experts and physiologists.

When a preview of the new guidelines emerged earlier this month, many reacted with anger to them, saying that calling for less daily exercise from Canadians would send the wrong message.

But the CSEP insists that the new guidelines should be seen as minimum targets and reflect their contention that more is always better.

"Canadians should try and exceed the minimum activity thresholds as the greater the variety, intensity and duration of the physical activity, the greater the health benefit," the group said in a news release Monday.

It's also clear that most Canadians don't come close to meeting the new minimums. According to data released by Statistics Canada last week, only 17 per cent of men and 14 per cent of women accumulate 150 minutes per week of moderate-to-vigorous physical activity. The percentage of adults doing at least 30 minutes of activity five days a week or more was just five per cent.

Young Canadians fared even worse, with just seven per cent of those aged 5 to 17 attaining the minimum level of physical activity each day.

The new physical activity guidelines state:

Adults (18-64 years)

• should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more, to achieve health benefits
• add muscle and bone strengthening activities using major muscle groups, at least 2 days per week
• more physical activity provides greater health benefits

Children (5-11 years) and Youth (12-17 years)

• should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily, this should include:
• vigorous-intensity activities at least three days per week
• activities that strengthen muscle and bone at least three days per week
• more daily physical activity provides greater health benefits

Older Adults (65 years and older)

• should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more
• it is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least two days per week
• those with poor mobility should perform physical activities to enhance balance and prevent falls
• more physical activity provides greater health benefits

According to the guidelines, "moderate" physical activities include brisk walking, skating and bike riding. Playing basketball, soccer, running and swimming are examples of vigorous activities.

Examples of muscle and bone-strengthening activities include push-ups, sit-ups, shoveling, raking, climbing and play structure-related activities.

The CSEP notes that it has been over a decade since the first fitness guidelines were published and that there have been significant advances in the science of physical activity and measurement since then, prompting the need to update the Guidelines.

The new guidelines, which have been endorsed by the Public Health Agency of Canada, have won the approval of most of the 1,000 experts consulted, says the CSEP.

Minister of Health Leona Aglukkaq congratulated the CSEP on the development and release of the new guidelines.

"We know that most Canadians aren't active enough," she said in a statement. "The guidelines are an important step in providing up-to-date information about the physical activity Canadians need as part of a healthy lifestyle, and to help them get moving. We are pleased to have supported CSEP in reviewing the science and developing the guidelines."

The CSEP is also planning to release guidelines calling for limits on sedentary time. Its scientists are currently doing research "in this very important area," the group says and will communicate what the science shows as soon as the information is available.

Source:http://www.ctv.ca/