Hey, you! Get off the couch

Americans have been urged, cajoled and recommended to exercise, but still too few do. Now the federal government is calling for action in no uncertain terms.

In a set of Physical Activity Guidelines for Americans released Tuesday, health leaders are demanding that people move it, move it, move it. And that means you, young and old.

Dr. William Kraus, a cardiologist at Duke University, was among a group of 13 doctors who advised the U.S. Department of Health and Human Services on the new guidelines, which are designed to complement the government's food guidelines that establish a healthy approach to eating.

Kraus said the exercise recommendations must be approved by Congress before they become government policy, but such a move would give the government added heft in getting physical activities in places such as schools, assisted living facilities and community centers.

"It's one thing for me to make a recommendation as a physician," he said. "It's another for the U.S. government."

WHAT DO THE EXERCISE GUIDELINES CALL FOR? They make it clear that Americans need to find activities they enjoy, and do them for at least two-and-a-half hours a week, building to five hours a week. Children should do even more, getting an hour a day of physical activity.

WHAT KIND OF PHYSICAL ACTIVITY? Biking, brisk walking, dancing, gardening -- it's up to you, but make it something you like so that you do it regularly. And it should include at least 10 minutes of vigorous aerobic exercise, which increases the oxygen supply to your body. It's even more beneficial to add muscle-strengthening activities such as weight training or carrying heavy loads during gardening.

WHY IS THIS SO IMPORTANT? Science shows that regular physical activity is good for the mind and the body by reducing the risk of depression and diseases.

WHERE CAN I GET MORE INFORMATION? Go to www.health.gov/paguidelines to learn about the exercise guidelines.