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Physical Activity Guidelines

Two men working out on Pendulum equipment

Lack of physical activity is a significant health problem. Physical inactivity is a leading cause of most non-infectious diseases, and chronic conditions ie; heart disease, type 2 diabetes, some cancers, cognitive dysfunction, pain, sarcopenia, accelerated biological aging/premature death and much more.

It is understood physical functioning leads to better breathing, increased muscle strength, flexibility, balance, improvement in the process of executive control and more positives central to overall physical and mental health.

The U.S. Department of Health, and Human Services external advisory committee coupled with public, and government agencies; such as the Department of Agriculture after a systematic review of the scientific literature, and periodic meetings establish the most current proven guidelines for physical activity.

As part of their mission they post the most current physical activity recommendations for age groups from 3-5 years old, 6-17 years old, and adults.

  • Quoted from Physical Activity Guidelines For Americans

For adults –

  • “For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.”

  • “Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week”

  • “Adults also need muscle-strengthening activity, like lifting weights or doing push-ups at least 2 days each week.”

Strength Training on the Pendulum 3-Way Row

Physical activity and a good diet are part of the minimal requirements for a healthy life. Science is perpetually trying to develop medical advances to reduce risk in people, yet for the foreseeable future the best opportunity most individuals have is to modify their environment.

Skeletal muscle is not just a component in our locomotor system, it is also secretory, and the largest organ in the body. Lack of physical activity affects almost every cell, organ, and system in the body causing sedentary dysfunction, and accelerated end of living.

Strength training, Getting Strong and staying strong is an important part of daily living. Remain healthy and enjoy a higher quality of life.


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A morning workout on the Pendulum Rack System at the College Strength and Conditioning Show in Fort Worth, Texas. The strength coaches are Staying Strong. The Pendulum Rack System