Exercise Guidelines 1

When we get home, we think nothing of spending the evening sitting or even lying down in front of the TV. If that sounds like your routine, then it’s important to remember any exercise at all is better than none.

In fact, there’s a well-established theory backed by increasing amounts of evidence, that mild to moderate physical activity is, for most people, the best way to better health. However, unless you do something you enjoy – or can at least put up with – you won’t stick at it. Similarly, if you start off doing too much too soon, you’ll get fed up and stop, get injured or even make yourself ill.

Recommended Activity Levels

According to the UK government, only 37 per cent of men and 24 per cent of women take enough exercise to get any benefit from it. To avoid obesity, heart disease and other life-limiting conditions, the chief medical officer (the government’s top doctor) recommends the following:

• Adults should do a minimum of 30 minutes moderate-intensity physical activity, five days a week.
• You don’t have to do the whole 30 minutes in one go. Your half-hour could be made up of three ten-minute bursts of activity spread through the day, if you prefer – it’s the total that matters.
• The activity can be a ‘lifestyle activity’ (in other words, walking to the shops or taking the dog out) or structured exercise or sport, or a combination of these. But it does need to be of at least moderate intensity, again measured by it making you slightly breathless or a little warm.
• People who are at specific risk from obesity, or who need to manage their weight because of a medical condition, need 45-60 minutes of exercise at least five times a week. For example, if you have diabetes, it will be much better controlled if you exercise like this.
• For bone health, activities that produce high physical stresses on the bones are necessary.

Older People

These recommendations also apply to older adults, assuming they’re healthy and mobile enough to manage them.

In fact, older people should take particular care to retain their mobility through daily activity. Specific activities to improve strength, coordination and balance are particularly beneficial for older people.

Safety First – Avoiding Illness and Injury

Remember you’re taking up exercise to improve your health, not to make yourself ill or injured. Bear the following in mind:

• Start slowly.
• Talk to your GP or practice nurse for help and advice.
• Pregnant women should also take medical advice about exercising.
• Eat sensibly.
• Don’t get dehydrated.
• Warm up and stretch.
• The bottom line is that any physical activity, no matter how little, is better than none.

Disclaimer

All content within our website is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. This information was extracted in part from www.bbc.co.uk

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