The guidelines are based on the first thorough review of scientific research about physical activity and health in more than a decade, according to the Department of Health and Human Services. A 13-member advisory committee appointed in April 2007 reviewed research and produced an extensive report in order to come up with the guidelines.

This gist of the guidelines is this: Adults gain substantial health benefits from two and a half hours a week of moderate aerobic physical activity, and children benefit from an hour or more of physical activity a day. In addition to preventing disease, physical activity can improve thinking ability in older adults and the ability to engage in activities needed for daily living.

Children and adolescents can meet the guidelines by way of various activities, including hiking, skateboarding and brisk walking -- or bicycle riding, jumping rope, running and sports such as soccer, basketball and ice or field hockey. Other options include rope climbing, sit-ups, tug-of war, and skipping.

Ideal activities for adults who want to meet the guidelines include everything from brisk walks, water aerobics, ballroom dancing and general gardening to race walking, jogging or running, swimming laps,
jumping rope and hiking uphill or with a heavy backpack. Other recommended exercises include weight training, push-ups, sit-ups and carrying heavy loads or heavy gardening.

Here's what stood out to me: Aerobic activity should be performed in episodes of at least 10 minutes. Well, that's good news for someone who works in the workouts by way of walking to and from preschool and ballet class or running around the playground. And I think it's way cool kids can meet the guidelines by playing tug of war.