strong people infographic

 View and/or download a copy of the 2019 Strong People Program Summary

Strong PeopleĀ® is an evidence-based, 12-week program provided by MSU Extension that helps participants increase their joint flexibility, muscle strength, balance, and overall well-being.

315 Montanans participated in a Strong People class in 2019 in the following locations: Thompson Falls, Choteau, Fort Benton, Havre, Glasgow, Fairview, Wibaux, Brodus, Hardin, Shepherd, Laurel, Bozeman, Miles City, Harlowton, and Two Dot Montana. 

Of those that participated in a 2019 Strong People program:

  • 95% felt stronger
  • 89% improved balance
  • 85% increased stamina
  • 85% moved more free & easy
  • 83% strenghened social ties
  • 77% felt less stressed
  • 76% felt less anxious
  • 71% slept better

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. 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

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