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315 MONTANANS participated in a Strong People®, Chair Yoga, or an Arthritis Foundation Exercise Program held by MSU Extension in these fifteen towns throughout MT:

  • Thompson Falls
  • Choteau
  • Fort Benton
  • Havre
  • Glasgow
  • Fairview
  • Wibaux
  • Broadus
  • Hardin
  • Shepherd
  • Miles City
  • Laurel
  • Harlowton
  • Two Dot
  • Bozeman

Of those that participated in a 2019 MSU Extension physical activity program* overall health improved and…

  • 95%  felt stronger

  • 89% improved balance

  • 85%  moved more free & easy
  • 85%  increased stamina
  • 83% strengthened social ties
  • 77%  felt less stressed
  • 76%  felt less anxious
  • 73%  reported a decrease in chronic pain
  • 71%  slept better

*Although 315 Montanans participated, only 197 participants filled out an evaluation survey.

94% of participants intend to engage in similar physical activity routines outside of class.

Prior to participation, 9% of participants reported meeting the 2018 Physical Activity Guidelines (see below).

Upon completion, 18% of participants reported meeting the 2018 Physical Activity Guidelines.

 

PHYSICAL ACTIVITY GUIDELINES FOR AMERICANS

Key Guidelines for Adults

Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefts.

For substantial health benefts, 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 benefts are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.

Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefts.

Key Guidelines for Older Adults

The key guidelines for adults also apply to older adults. In addition, the following key guidelines are specifically for older adults:

As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities.

Older adults should determine their level of effort for physical activity relative to their level of ftness.

Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.

When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.

Key Guidelines for Adults With Chronic Health Conditions and Adults With Disabilities

Adults with chronic conditions or disabilities, who are able, 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.

Adults with chronic conditions or disabilities, who are able, should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefts.

When adults with chronic conditions or disabilities are not able to meet the above key guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.

U.S. Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans, 2nd edition, Retrieved from https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf

 

For more information about the Strong People Program, or other MSU Extension Health and Wellness Programs, visit: http://www.montana.edu/wellness_extn/index.html