MGH Guides: Physical Activity: Physical Activity

Data about Physical Activity

CDC Physical Activity
Data and statistics on physical activity from the Centers for Disease Control and Prevention
HealthyPeople 2030: Physical Activity
Goals, overview, and interventions for physical activity from HealthyPeople 2030
Calories burned in 30 minutes for people of three different weights, from Harvard U. Health Publishing
Calories burned chart by activity and weight, including walking, sports, and everyday household activities. From March 2021.
Office of Disease Prevention and Health Promotion: Physical Activities Guidelines
Current US physical activity recommendations
World Health Organization: Physical Health
Global information on physical activity

Prevalence of Self-Reported Physical Inactivity* Among US Adults by State and Territory, BRFSS, 2017–2020

Source: Centers for Disease and Control Prevention

Physical Activity for Children

Evidence

Accessing Physical Activity and Health Disparities among Underserved Hispanic Children: The Role of Actual and Perceived Motor Competence.
Zhang, Tao, Joonyoung Lee, Tsz Lun Alan Chu, Changzhou Chen, and Xiangli Gu. 2020. “Accessing Physical Activity and Health Disparities among Underserved Hispanic Children: The Role of Actual and Perceived Motor Competence.” International Journal of Environmental Research and Public Health 17 (9). doi:10.3390/ijerph17093013.
Associations between objective measures of physical activity, sleep, and stress levels among preschool children
Dagny Y. Eythorsdottir, Peder Frederiksen, Sofus C. Larsen, Nanna J. Olsen, and Berit L. Heitmann. 2020. “Associations between Objective Measures of Physical Activity, Sleep and Stress Levels among Preschool Children.” BMC Pediatrics 20 (1): 1–7. doi:10.1186/s12887-020-02108-7.
Evaluation of Gross Motor Coordination and Physical Fitness in Children: Comparison between Soccer and Multisport Activities
Popović, B., Gušić, M., Radanović, D., Andrašić, S., Madić, D.M., Mačak, D., Stupar, D., Đukić, G., Grujičić, D., & Trajković, N. (2020). Evaluation of Gross Motor Coordination and Physical Fitness in Children: Comparison between Soccer and Multisport Activities. International Journal of Environmental Research and Public Health, 17(5902), 5902. https://doi.org/10.3390/ijerph17165902
Physical activity and brain structure, brain function, and cognition in children and youth: A systematic review of randomized controlled trials
Gunnell, K. E., Poitras, V. J., LeBlanc, A., Schibli, K., Barbeau, K., Hedayati, N., Ponitfex, M. B., Goldfield, G. S., Dunlap, C., Lehan, E., & Tremblay, M. S. (2019). Physical activity and brain structure, brain function, and cognition in children and youth: A systematic review of randomized controlled trials. Mental Health and Physical Activity, 16, 105–127. https://doi.org/10.1016/j.mhpa.2018.11.002
Effects of a Strength-Dominated Exercise Program on Physical Fitness and Cognitive Performance in Preschool Children.
Wick, K., Kriemler, S., & Granacher, U. (2021). Effects of a Strength-Dominated Exercise Program on Physical Fitness and Cognitive Performance in Preschool Children. Journal of Strength & Conditioning Research (Lippincott Williams & Wilkins), 35(4), 983–990. https://doi.org/10.1519/jsc.0000000000003942

Handouts

Energy Balance: Energy In and Energy Out
Use this worksheet to better understand how balancing energy in and energy out can help your family maintain a healthy weight.
Families Finding the Balance: A Parent Handbook
From the US Department of Health and Human Services. Offers practical tips to help parents help their families find the right balance of eating well and being physically active to maintain a healthy weight.
Parent Tips: Be Active and Have Fun!
Try these tips from We Can!® to help increase daily physical activity and have fun at the same time.
Take Charge of Your Health: A Guide for Teenagers
A booklet from the National Institute of Diabetes and Digestive and Kidney Diseases that is designed to help teenagers take small and simple steps to keep a healthy weight. It provides basic facts about nutrition and physical activity, and offers practical tools to use in everyday life, from reading food labels and selecting how much and what foods to eat, to replacing TV time with physical activities.

Activities

Indoor Physical Activity Ideas for Families
Physically active games that can be played indoors from the University of Rochester Medical Center
Adapted Physical Activities
Physical activities and games with suggestions on how to adapt for children with disabilities

Borrow from the Library

The Fitness Station
Call Number: PHY FIT FITSTA
Kit contains a dozen posters and a DVD to teach students in grades K-6 about exercise
Getting Exercise by Rebecca Rissman; Sian Smith
Call Number: PHY FIT GETT
Publication Date: 2012
Teach young readers about basic personal hygiene in this simple, easy-to-read series. This book uses clear photographs and easy-to-follow instructions to help children get exercise and stay fit. A simple picture glossary reinforces new vocabulary.
You Are a Lion! by Taeeun Yoo
Call Number: PHY FIT YOU
Publication Date: 2012
With simple instructions and bright, clear illustrations, award-winning artist Taeeun Yoo invites children to enjoy yoga by assuming playful animal poses. And she sparks their imagination further by encouraging them to pretend to be the animal - to flutter like a butterfly, hiss like a snake, roar like a lion and more. Yoga is great for kids because it promotes flexibility and focus - and it's relaxing good fun! The charming pictures of children and animals and the lyrical text make this gentle introduction to yoga a book to be treasured.
Activity Cards for Promoting Physical Activity in the Classroom
Call Number: PHY FIT CLASS
More than 260 activities that can be implemented quickly and easily – utilizing limited space and equipment.
Yoga Spinner Game by ThinkFun
Call Number: PHY FIT SPINNER
Yoga Spinner helps spin kids into 54 yoga poses, training them to become flexible, focused, and firm in both body and mind. Designed for kids ages 5 and up.

Physical Activity for Adults

Evidence

Effects of resistance training intensity on sleep quality and strength recovery in trained men: a randomized cross-over study.
Ramos-Campo, D. J., Martínez-Aranda, L. M., Caravaca, L. A., Ávila-Gandí, V., & Rubio-Arias, J. Á. (2021). Effects of resistance training intensity on sleep quality and strength recovery in trained men: A randomized cross-over study. Biology of Sport, 38(1), 81–88. https://doi.org/10.5114/biolsport.2020.97677
Impact of improved urban environment and coaching on physical condition and quality of life in elderly women: a controlled study.
Bailly, L., d’Arripe-Longueville, F., Fabre, R., Emile, M., Valbousquet, J., Ferré, N., Colson, S., & Pradier, C. (2019). Impact of improved urban environment and coaching on physical condition and quality of life in elderly women: a controlled study. European Journal of Public Health, 29(3), 588–593. https://doi.org/10.1093/eurpub/cky192
Comparative effectiveness of an adult social physical play versus traditional group exercise program for adherence and fitness: Protocol for a randomized-controlled trial
Ladwig, M. A., Sciamanna, C. N., Rovniak, L. S., Conroy, D. E., Gottschall, J. S., Silvis, M. L., Smyth, J. M., Wang, M., & Auer, B. J. (2021). Comparative effectiveness of an adult social physical play versus traditional group exercise program for adherence and fitness: Protocol for a randomized-controlled trial. Contemporary Clinical Trials Communications, 21. https://doi.org/10.1016/j.conctc.2021.100736
Physical Activity among Adults with Low Socioeconomic Status Living in Industrialized Countries: A Meta-Ethnographic Approach to Understanding Socioecological Complexities.
Rawal, Lal B, Ben J Smith, Henry Quach, and Andre M N Renzaho. 2020. “Physical Activity among Adults with Low Socioeconomic Status Living in Industrialized Countries: A Meta-Ethnographic Approach to Understanding Socioecological Complexities.” Journal of Environmental and Public Health 2020 (April): 4283027. doi:10.1155/2020/4283027.
Social-Ecological Correlates of Regular Leisure-Time Physical Activity Practice among Adults.
Cavazzotto, Timothy Gustavo, Enio Ricardo Vaz Ronque, Edgar Ramos Vieira, Marcos Roberto Queiroga, and Helio Serassuelo Junior. 2020. “Social-Ecological Correlates of Regular Leisure-Time Physical Activity Practice among Adults.” International Journal of Environmental Research and Public Health 17 (10). doi:10.3390/ijerph17103619.

Handouts

Physical Activity Guidelines for Americans
Increasing physical activity improves health and fitness. It is also a key to successfully managing your weight. What is easy for one person may be hard for another. Listen to your body. You are the best judge of how hard you should exercise. Start slowly and build on your physical activity program.
Physical Activity Handouts for Adults and Families
Many different handouts related to physical activity from the MOVE! Weight Management program
Exercising on a Budget
Sometimes cost can be a barrier to being more physically active. Many activities involve little or no cost.

Activities

Ways to Be Active
Ideas on how to add more physical activity to a person's daily routine
Fun Indoor Physical Activities
Physical activity ideas that can be done indoors

Borrow from the Library

DVD: Rodney Yee's Complete Yoga for Beginners
Call Number: PHY FIT COM YOGA
Instructional Yoga DVD for beginners

Physical Activity for Older Adults

Evidence

Effects of Dance/Movement Training vs. Aerobic Exercise Training on cognition, physical fitness and quality of life in older adults: A randomized controlled trial.
Esmail, A., Vrinceanu, T., Lussier, M., Predovan, D., Berryman, N., Houle, J., Karelis, A., Grenier, S., Minh Vu, T. T., Villalpando, J. M., & Bherer, L. (2020). Journal of Bodywork & Movement Therapies, 24(1), 212–220.
A multi-centre, parallel-group, randomised controlled trial to assess the efficacy and safety of eurythmy therapy and tai chi in comparison with standard care in chronically ill elderly patients with increased risk of falling (ENTAiER): a trial protocol
G. S. Kienle, P. G. Werthmann, B. Grotejohann, K. Kaier, I. Steinbrenner, S. Voigt-Radloff, & R. Huber. (2020). BMC Geriatrics, 20(1), 1–12. https://doi.org/10.1186/s12877-020-1503-6
How Are Wearable Activity Trackers Adopted in Older Adults? Comparison between Subjective Adoption Attitudes and Physical Activity Performance.
Lee, Byung Cheol, Junfei Xie, Toyin Ajisafe, and Sung-Hee Kim. 2020. International Journal of Environmental Research and Public Health 17(10). https://doi.org/10.3390/ijerph17103461.
The Relationship between Chronotype, Physical Activity and the Estimated Risk of Dementia in Community-Dwelling Older Adults.
Thapa, Ngeemasara, Boram Kim, Ja-Gyeong Yang, Hye-Jin Park, Minwoo Jang, Ha-Eun Son, Gwon-Min Kim, and Hyuntae Park. 2020. International Journal of Environmental Research and Public Health 17(10). https://doi.org/10.3390/ijerph17103701.
Total daily physical activity, brain pathologies, and parkinsonism in older adults.
Oveisgharan, Shahram, Robert J Dawe, Sue E Leurgans, Lei Yu, Julie A Schneider, David A Bennett, and Aron S Buchman. (2020). PloS One 15(4), Article e0232404. https://doi.org/10.1371/journal.pone.0232404.
The Relationship between the Frequency and Duration of Physical Activity and Depression in Older Adults with Multiple Chronic Diseases.
Lee, J.-M., & Ryan, E. J. (2022). Journal of Clinical Medicine, 11(21), 6355. https://doi.org/10.3390/jcm11216355.
Physical activity, balance, and bicycling in older adults.
Baughn, M., Arellano, V., Hawthorne-Crosby, B., Lightner, J. S., Grimes, A., & King, G. (2022). PLOS ONE, 17(12). https://doi.org/10.1371/journal.pone.0273880.

Handouts

health.gov Materials for Older Adults
Fact sheets about physical activity for older adults from the U.S. Department of Health and Human Services

Exercise: A Guide from the National Institute on Aging
Instructional booklet with information on how to create a exercise routine and examples of physical activity geared towards older adults
21 Chair Exercises for Seniors
Packet of different exercises that an older adult can do while seated.

Activities

Exercise Ideas for Older Adults
From the University of Rochester Medical Center
Exercise and Physical Activity
From the National Institute on Aging

Borrow from the Library

Chair Yoga by Edeltraud Rohnfeld & Anne Oppenheimer
Call Number: PHY FIT CHAIR
Publication Date: 2011
This fully illustrated guide contains ninety easy-to-master exercises that have been specifically developed for those with a limited range of movement.
Ejercicio y Actividad Fisica by National Institute on Aging
Call Number: ELD WELL EJER
¡Póngase en movimiento! Esta guía describe los beneficios del ejercicio y la actividad física para los adultos mayores. Aprenda a establecer metas de ejercicio y descubra cómo mantenerlas. La guía incluye ejemplos de ejercicios de resistencia, fortalecimiento, equilibrio y flexibilidad.
Exercise & Physical Activity by National Institute on Aging
Call Number: ELD WELL EXER
The easy-to-read Guide, available in English and Spanish, is filled with useful information, sample exercises, and real-life success stories to help you:
Learn about the 4 types of exercise and how they can improve your health. Determine your current fitness level, set goals, make an exercise and physical activity plan, and talk with your doctor about increasing your physical activity level. Exercise safely, build up the benefits, and have fun!
El Ejercicio y Su Salud
Call Number: ELD WELL EJER
Refresh! Life Re-energized Program by Ellen Harrington-Kane & Lynn Steffes
Call Number: ELD WELL REFREISH
Publication Date: 2015
Includes: Refresh! Life Re-Energized Manual, Invigorate! The Refresh Exercise Routine, 10 sets of 16 Action Cards, a 18 x 24-inch poster, a training presentation, and PDFs for activities and resources
Begin a Regular Exercise Program
Call Number: Poster 57

Library Resources

Here are some examples of materials that you can check out from the Library. Stop by to see what else we have

The Fitness Station
Call Number: PHY FIT FITSTA
Kit contains a dozen posters and a DVD to teach students in grades K-6 about exercise
Chair Yoga by Edeltraud Rohnfeld & Anne Oppenheimer
Call Number: PHY FIT CHAIR
Publication Date: 2011
This fully illustrated guide contains ninety easy-to-master exercises that have been specially developed for those with a limited range of movement.
DVD: Rodney Yee's Complete Yoga for Beginners
Call Number: PHY FIT COM YOGA
Instructional Yoga DVD for beginners
Yoga for Nurses by Ingrid Kollak
Call Number: PHY FIT YOGA
1. Common health problems of health professionals -- 2. How yoga works -- 3. A short history of yoga -- 4. Some yoga essentials -- 5. On your way with yoga -- 6. Yoga exercises at work -- 7. Exercises at home -- 8. Advanced yoga practice -- 9. Concentration and meditation -- 10. Addresses and literature
Getting Exercise by Rebecca Rissman; Sian Smith
Call Number: PHY FIT GETT
Publication Date: 2012
Teach young readers about basic personal hygiene in this simple, easy-to-read series. This book uses clear photographs and easy-to-follow instructions to help children get exercise and stay fit. A simple picture glossary reinforces new vocabulary.
You Are a Lion! by Taeeun Yoo
Call Number: PHY FIT YOU
Publication Date: 2012
With simple instructions and bright, clear illustrations, award-winning artist Taeeun Yoo invites children to enjoy yoga by assuming playful animal poses. And she sparks their imagination further by encouraging them to pretend to be the animal - to flutter like a butterfly, hiss like a snake, roar like a lion and more. Yoga is great for kids because it promotes flexibility and focus - and it's relaxing good fun! The charming pictures of children and animals and the lyrical text make this gentle introduction to yoga a book to be treasured.
Activity Cards for Promoting Physical Activity in the Classroom
Call Number: PHY FIT CLASS
More than 260 activities that can be implemented quickly and easily – utilizing limited space and equipment.
Yoga Spinner Game by ThinkFun
Call Number: PHY FIT SPINNER
Yoga Spinner helps spin kids into 54 yoga poses, training them to become flexible, focused, and firm in both body and mind. Designed for kids ages 5 and up.
Exercise & Physical Activity by National Institute on Aging
Call Number: ELD WELL EXER
The easy-to-read Guide, available in English and Spanish, is filled with useful information, sample exercises, and real-life success stories to help you:
Learn about the 4 types of exercise and how they can improve your health. Determine your current fitness level, set goals, make an exercise and physical activity plan, and talk with your doctor about increasing your physical activity level. Exercise safely, build up the benefits, and have fun!
Ejercicio y Actividad Fisica by National Institute on Aging
Call Number: ELD WELL EJER
¡Póngase en movimiento! Esta guía describe los beneficios del ejercicio y la actividad física para los adultos mayores. Aprenda a establecer metas de ejercicio y descubra cómo mantenerlas. La guía incluye ejemplos de ejercicios de resistencia, fortalecimiento, equilibrio y flexibilidad.
El Ejercicio y Su Salud
Call Number: ELD WELL EJER
Refresh! : life re-energized , a wellness program for older adults
Call Number: ELD WELL REFRESH