Physical activity
for adults and
older adults
November 2015
This factsheet presents the latest guidance on
physical activity for adults and older adults, as
well as information about participation levels in
the borough, the benefits of being active and
physical activity opportunities in Havering.
Adult (16+) physical activty
participation Havering
Lack of physical activity is the fourth largest
preventable cause of premature mortality
accounting for 6% of deaths globally.
In Havering only 55.1% of adults (16+) are
physically active (meet the recommended
guidelines on physical activity), 31% of
adults are inactive and do no physical
activity.
Physically active
55.1%
Insufficiently
active 13.9%
To benefit health adults need to do both
aerobic and strength exercises and aim to
be active daily.
Inactive 31.1%
What are the government guidelines on physical activity for adults and older adults?
MINUTES OF PHYSICAL ACTIVITY PER WEEK:
75 minutes
150 minutes
Can be broken down e.g.
30mins 5 days a week or 10min slots
MODERATE INTENSITY
This means, feeling warmer, increased
breathing, able to talk, brisk walking,
cycling, swimming or ballroom dancing
OR
VIGOROUS INTENSITY
This means, breathing fast, difficulty
talking, running, climbing stairs and
sports such as swimming or football
OR A COMBINATION OF BOTH
Individual physical and mental capabilities should be considered
•
All adults should also improve muscle strength on at least two days a week, using body weight or working
against a resistance, working all the major muscles. Types of activity include yoga, exercising with
weights, carrying or moving heavy loads such as groceries.
•
Physical activity to improve balance and coordination at least two days a week is recommended for older
adults (aged 65+) at risk of falls. Types of activities include tai chi or yoga.
•
All adults should minimise the amount of time spent being sedentary (sitting) for extended periods.
How can I become more active?
•
Reduce time spent watching TV, using the computer or playing video games.
•
Take regular breaks to get up from your seat at work.
•
Break up sedentary time such as car or bus journeys by walking part of the way.
What are the benefits of physical
activity?
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•
•
•
•
•
•
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Reduces risk of diseases including coronary
heart disease and stroke
Reduces risk of type II diabetes by 40%
Reduces risk of falls, depression and
dementia by 30%
Reduces risk of joint and back pain by 25%
Reduces risk of cancers (colon and breast)
by 20%
Helps maintain a healthy weight
Improves mood and self esteem
Helps manage stress and improves sleep
Makes daily living easier by maintaining the
ability to perform activities
Reduced costs for NHS and reduced reliance
on other care services
KEY FACTS BOX
• 45% of all adults in Havering do not
achieve the recommended physical
activity levels
• Mental and physical health benefits are
gained from being physically active
• All adults should aim to be active for
150 minutes of moderate intensity or 75
minutes of vigorous intensity per week
• All adults should reduce time spent
being sedentary
• A range of physical activity
opportunities are available in Havering
Remember…"something is better than nothing, start small and build up
duration and intensity gradually".
What physical activity opportunities are there in Havering?
There is a range of physical activity opportunities for all ages and abilities, details of some opportunities can
be found from:
• Havering Health and Sports Development Team www.havering.gov.uk/sports
• Havering Active www.haveringactive.co.uk
• Romford YMCA www.ymcatg.org
• Everyone Active Sports Centres www.everyoneactive.com
• Play Football Romford www.playfootball.net/romford
• Havering’s parks and open spaces www.havering.gov.uk/parks
• Tapestry www.tapestry-uk.org/
This factsheet has been based upon the following;
Public Health Outcomes Framework data www.phoutcomes.info
Sport England Active People data www.sportengland.org/research/
Department of Health Physical Activity infographic http:bit.ly/startactive
Department of Health Chief Medical Officer Physical Activity Guidelines http:bit.ly/startactive