为了最佳身体健康的有氧运动处方

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Optimal Physical Health

The Surgeon General has determined that lack of physical activity is detrimental to your health and recommends moderate activity: 150 calories per day or 1000 calories per week. The American College of Sports Medicine suggest all adults should engage in 30 minutes or more of moderately intense physical activity daily. This level of activity corresponds to 200 kcals a day (Pate RR, Pratt M, Blair SN, et al 1995). See Calorie Expenditure Calculator.

Other authorities suggest that the least amount of activity for optimal physical health is about 1500-2000 kcals a week of light and moderately intense activities. Additional physical health benefits come with increased intensity and eventually level off at around 3500 kcals per week (Peterson & Bryant 1995).

Children

Children and adolescents are recommended to engage in at least 60 minutes of physical activity on most, and preferably all, days of the week (USDA 2005). For ideal BMI, the minimum recommended daily steps for 6-12 year old children are 12,000 steps/day for girls and 15,000 steps/day for boys (Tudor Locke et al 2004).

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