Be active…
more often
Being active is an
important part of
staying healthy.
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Be active… more often
Being active is an important part of
staying healthy.
There are many ways to be active. Physical activity includes
taking part in a sport, dancing, going to the gym, walking or
cycling to work, playing with your children or grandchildren
or gardening.
2.
In July 2011, the United Kingdom’s four Health Departments
agreed new recommendations on how much activity we should
all be doing to stay healthy. These guidelines are now available
for:
• Children under five years who are not yet walking
• Children under five years who are walking
• Children and young people (aged five to 18 years)
• Adults
• Older adults (aged over 65 years)
This leaflet describes how much physical activity you should be
doing to stay healthy.
Children under five years who are not
yet walking
Be active..more often
Encourage physical activity from birth – for example, floor or
water-based activities.
Limit the amount of time your baby spends restrained or sitting
- for example in infant carriers or seats (except time spent
sleeping). Here are some ways to encourage your baby:
• Introduce ‘tummy time’ – encourage your baby to roll and play on their tummy.
• Encourage your baby to reach for and grasp objects, and encourage them to play with other people.
• Take them along to a parent and baby swim session.
• Limit the amount of time your baby spends in walking aids and baby bouncers, as these can limit free movement.
What are the benefits of being active?
Being active:
• develops motor skills
• contributes to a healthy weight
• enhances bone, muscle and brain development
• encourages social skills
3.
Children under five years of age who
are able to walk
Be active…more often
Children of pre-school age who are able to walk unaided should
be active for at least three hours every day – this should be
spread throughout the day.
Limit the amount of time your child spends restrained or
sitting - for example in car seat or push chair (except time spent
sleeping). Physical activity includes unstructured active play, as well as
structured activities. Examples include:
4.
• activities which involve movement of the whole body
• energetic play – for example, climbing frame or riding a bike
• more energetic activities – for example, running and chasing games
• walking or skipping to shops, park or to and from school
What are the benefits of being active?
Being active:
• improves cardiovascular health
• contributes to a healthy weight
• improves bone health
• encourages social skills
• develops movement and co-ordination
Children and young people aged five
to 18 years
Be active…more often
Children and young people should be active for at least one
hour, and up to several hours, each day (moderate intensity
activity). Three times a week, this should be vigorous intensity
activities, including those that strengthen muscle and bone.
Limit the amount of time your child spends sitting – for
example, reduce the time your child spends watching television
or playing video games.
Moderate intensity physical activities cause children to get
warmer and breathe harder, and their hearts to beat faster. They
will still be able to carry on a conversation. Examples include
riding a bike, or playing in the playground.
Vigorous intensity physical activities cause children to get
warmer and breathe much harder, and their hearts to
beat rapidly. This will make it more difficult to carry on a
conversation. Examples include fast running, swimming or
playing football.
Physical activities that strengthen muscle and bone include
swinging on playground equipment,
hopping and skipping, sports such as
gymnastics or tennis.
What are the benefits of being active?
Being active:
• improves cardiovascular health
• maintains a healthy weight
• improves bone health
• improves self-confidence
• develops new social skills
5.
Adults aged 19 to 64 years
Be active…more often
Adults should be active every day. Over a week, this should add
up to 150 minutes of moderate intensity activities or 75 minutes
of vigorous intensity activities spread throughout the week.
Adults should also take part in physical activities to improve
muscle strength at least twice a week.
Adults should limit the amount of time spent sitting – for
example, reducing the time spent watching television or sitting
at a desk, or swapping a long bus or car journey for walking
part of the way.
6.
Moderate intensity physical activities cause adults to get warmer
and breathe harder, and their hearts to beat faster. They will
still be able to carry on a conversation. Examples include brisk
walking or riding a bike.
Vigorous intensity physical activities cause adults to get warmer
and breathe much harder, and their hearts to beat rapidly. This
will make it more difficult to carry on a conversation. Examples
include fast running, swimming or playing football.
Physical activities that strengthen muscles include exercising
with weights, carrying or moving heavy loads such as groceries.
What are the benefits of being active?
Being active:
• reduces risk of a range of diseases – for example heart disease, stroke, type 2 diabetes
• maintains a healthy weight
• maintains ability to perform everyday tasks
• improves self-esteem
• reduces symptoms of depression and anxiety
Older adults (65+ years)
Be active…more often
Older adults should be active every day. Over a week, this should
add up to 150 minutes of moderate intensity activities or 75
minutes of vigorous intensity activities (for those who already take
part in moderate intensity activities) spread throughout the week.
Older adults should also take part in physical activities to
improve muscle strength at least twice a week. Older adults
at risk of falls should incorporate physical activity to improve
balance and co-ordination.
Adults should limit the amount of time spent sitting – for
example, reducing the time spent watching television, or
swapping a long bus or car journey for walking part of the way.
Moderate intensity physical activities cause older adults to get
warmer and breathe harder, and their hearts to beat faster. They
will still be able to carry on a conversation. Examples include
brisk walking or ballroom dancing.
Vigorous intensity physical activities cause older adults to get
warmer and breathe much harder, and their hearts to beat
rapidly. This will make it more difficult to carry on a conversation.
Examples include climbing stairs or running. Physical activities
that strengthen muscles include carrying or moving heavy loads
such as groceries, activities that involve stepping and jumping
such as dancing, or chair aerobics. Physical activities to improve
balance and co-ordination include tai-chi or yoga.
What are the benefits of being active?
Being active:
• reduces cardiovascular risk
• maintains brain function
• maintains ability to perform everyday tasks
• improves mood and can improve self-esteem
• reduces the risk of falls
7.
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Last reviewed: September 2012
Leaflet reference: HP12-004-GD