Today the Department of Health launched new advice on how to maintain fitness levels and stay or get healthy, for people of all ages. The UK-wide physical activity guidelines by the four nations’ Chief Medical Officers, is intended to help people understand the benefits of physical activity and also promote the simple steps that people can take to incorporate activity into their everyday lives.
Although the guidelines build on previous advice about the positive outcomes of physical activity, they also highlight that being more active can dramatically reduce the risk of serious diseases such as heart disease, stroke and diabetes.
Key New Elements of the Guidelines Include:
How to incorporate physical activity into busy lives. Adults can get their 150 minutes of activity a week in sessions of ten minutes or more and should aim to be active every day. 30 minutes five times a week is just one way this can be achieved.
· Greater emphasis on vigorous activity and muscle strengthening through, heavy gardening, group sports, such as volleyball and basketball or swimming. There is good evidence this stimulates bone formation and maintains muscle mass;
· Advice tailored to every age group including - for the first time - guidance for parents for under-fives;
· Reducing and minimising periods of sedentary behaviour.
· The guidance has a renewed focus on being active everyday and spells out the recommended minimum levels of activity for each age group:
The Recommendations:
Under Fives
180 minutes - three hours - each day, once a child is able to walk
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. Adults (19-64 years old) and older people (65+) 150mins - two and 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.
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. Adults (19-64 years old) and older people (65+) 150mins - two and 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.
England's Chief Medical Officer Sally Davies said:
"Being active has enormous health and well being benefits. It protects against many of the biggest causes of early death like heart disease, and stroke, and can promote good mental health.
"The latest figures show that almost a quarter of adults are obese and on current trends by 2050 it means 9 in 10 adults will be overweight or obese. We know that more than 60 per cent of adults are not active enough which is why today the UK Chief Medical Officers are launching the first UK-wide guidelines that draw on the latest science to inform weekly levels of physical activity - whatever your age. "But it's not just about health. Cycling and walking more can save on transport costs, reduce congestion and pollution."
Robin Gargrave, Director of Innovation and Development at Central YMCA said:
"In terms of health benefits, we know that the duration, intensity and type of physical activity for a young person is very different to that required for an older adult. Most people know they can improve their health by being more active, but face barriers, which prevent them from doing so.
"This advice addresses these barriers by recognising the limitations of a 'one size fits all' approach to physical activity - it speaks directly to people at different stages of their lives and is flexible in its approach. For providers such as Central YMCA, this advice will enable us to develop and target physical activity interventions more effectively."
To access the guidelines, click here and to view the press release, click here
"The latest figures show that almost a quarter of adults are obese and on current trends by 2050 it means 9 in 10 adults will be overweight or obese. We know that more than 60 per cent of adults are not active enough which is why today the UK Chief Medical Officers are launching the first UK-wide guidelines that draw on the latest science to inform weekly levels of physical activity - whatever your age. "But it's not just about health. Cycling and walking more can save on transport costs, reduce congestion and pollution."
Robin Gargrave, Director of Innovation and Development at Central YMCA said:
"In terms of health benefits, we know that the duration, intensity and type of physical activity for a young person is very different to that required for an older adult. Most people know they can improve their health by being more active, but face barriers, which prevent them from doing so.
"This advice addresses these barriers by recognising the limitations of a 'one size fits all' approach to physical activity - it speaks directly to people at different stages of their lives and is flexible in its approach. For providers such as Central YMCA, this advice will enable us to develop and target physical activity interventions more effectively."
To access the guidelines, click here and to view the press release, click here
RSPH – Sport for Health: Bringing Sport into People’s Lives.
Sport for Health is a two part programme specifically for people who work in sport, either in a professional or voluntary role. It is designed to help them increase the level of physical activity amongst people who do not normally take part in sport. It provides an understanding of how an active lifestyle promotes good health, and a practical approach to understanding the barriers people face and ways to overcome them.
Through the Mayor’s Legacy Fund, applicants can attend the courses at a 75% discount on the normal rate (ie the trainee fee is £50 per day as opposed to the normal £200). In order to qualify for the discount applicants need to commit to 20 hours of voluntary work in the London area – either in sports or in encouraging others to take part in physical activity.
To find out more about this course, available funding and other programmes offered by RSPH, please click here call Nicolette Boustaoui on 020 7265 7325 or email sportforhealth@rsph.org.uk.
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