Physical Activity

The term physical activity means different things to different people, it may be about having an active job, or going to the gym regularly, walking a dog or playing a sport.  One of the most common frequently used definitions of physical activity is:

"Physical activity: Any body movement produced by muscles that results in increased energy expenditure"

Why does being active improve health?

Physical activity is important in maintaining and developing good health and well being.  A physically active lifestyle can help lessen the risks of developing over 20 diseases and health conditions, including cardiovascular disease, stroke, certain cancers, osteoporosis, diabetes, obesity and depression.  Physical activity also offers us opportunites for more social interaction - whether it is by joining a walking group, being part of a team engaging in sport or simply leaving the car at home for short, local trips.

much activity should we do to improve our health & well being?

Adults

At every life-stage it is important that we build physical activity into our daily routines.  It is a basic foundation for healthier lifestyles.  The new physical activity guidelines launched in July 2011 recommend that adults should aim to achieve at least 150 minutes (two and a half hours) - each week of moderate to vigorous intensity physical activity  

(and adults should aim to do some physical activity every day). Muscle strengthening activity should also be included twice a week.

This target may be off putting to those who are currently not doing any activity.  However, it is important to stress that participating in even a small amount of physical activity will benefit you, and enable you to work towards a more active lifestyle.  We all have to start somehwere and it may take time to build up to doing 30 minutes of activity a day, however it does not have to be completed in one block and therefore lots of little changes throughout the day all add up!  For example:

• Take the stairs instead of the lift
• parking further away from the building
• having a walk around regular intervals
• walking to pick up a newspaper rather then having it delivered

Children

The new physical activity guidelines, launched July 2011 have a renewed focus on being active every day and spell out the recommended minimum levels of activity for each age group: 

·   Under-fives
180 minutes - (three hours) - each day, once a child is able to walk.
For non-walkers physical activity should be encouraged from birth, particularly through floor-based play and water-based activities in safe environments.

·   Children and young people (5-18 year olds)
60 minutes and up to several hours every day of moderate to vigorous intensity physical activity. Three days a week should include vigorous intensity activities that strengthen muscle and bone.

For children physical activity may incorporate a number of things:

• Walking/cycling to school
• Sport
• Playing with Friends
• Family activities
• School activities (break times, PE etc)
• Active recreation (cycling, walking, leisure activities) etc.

The benefits of being healthy when young are:

• Healthy development of the child, mentally, physically and emotionally
• Maintenance of energy balance and optimal body weight
• Avoiding risk factors for diseases and chronic conditions
• Improving adult health status
• Improved bone development and density
• More likely to continue activity habits into adulthood
• Social interaction
• Enhancing achievement academically, socially and emotionally
• In addition, active children are less likely to smoke or to use alcohol or illegal drugs
• Having Fun! 

Click on the fact sheets below for the NEW physical activity guidelines, launched July 2011 which spell out the recommended minimum levels of activity for each age group:

Fact sheet 1 - Physical activity guidelines for infants who are not yet walking

Fact sheet 2 - Physical activity guidelines for under 5's (children capable of wallking)

Fact sheet 3 - Physical activity guidelines for children and young people (5-18 years)

Fact sheet 4 - Physical activity guidelines for adults (19-64 years)

Fact sheet 5 - Physical activity guidelines for older adults (65+ years)

Click here for a factsheet produced by the British Heart Foundation National Centre for Physical Activity and Health (BHFNC) on the health benefits of physical activity.

The British Heart Foundation have also produced these brilliant information booklets for:

Under 5's non walkers

Under 5's walkers

Older People

Click on the links to view a booklet.

Click here for information on the economic benefits of physical activity, produced by the  British Heart Foundation National Centre for Physical Activity and Health (BHFNC).

Have a look at the useful Get Active booklet produced by the British Heart Foundation for more information and resources on getting active by clicking here.