2.1 How much physical activity do you need?

Two infographics side by side. The left infographic is titled ‘Physical activity for adults and older adults’ and is the UK Chief Medical Officers’ Physical Activity Guidelines 2019. The benefits are listed as:

• benefits health
• improves sleep
• maintains healthy weight
• manages stress
• improves quality of life.

Physical activity reduces your chance of:

• Type II diabetes (-40%)
• cardiovascular disease (-35%)
• falls, depression, etc. (-30%)
• joint and back pain (-25%)
• cancers (colon and breast) (-20%)

Some is good, more is better; Make a start today: it’s never too late; Every minute counts.

The recommendations on how to be active are as follows:

• At least 150 minutes moderate intensity per week (increased breathing able to talk), e.g. swim, brisk walk, cycle; or
• At least 75 minutes vigorous intensity per week (breathing fast, difficulty talking), e.g. run, stairs, sport
• Or a combination of both of the above.
• Build strength on at least two days a week to keep muscles, bones and joints strong, e.g. gym, yoga, carry heavy bags
• Minimise sedentary time. Break up periods of inactivity, such as sitting on the sofa or sitting at the computer by going for a walk.
• For older adults, to reduce the chance of frailty and falls, improve balance two days a week, e.g. through dance, bowls or tai chi.

The infographic on the right is titled ‘Physical activity for children and young people (5–18 years)’ and is the UK Chief Medical Officers’ Physical Activity Guidelines 2019. The benefits are listed as:

• builds confidence and social skills
• develops co-ordination
• improves concentration and learning
• strengthens muscles and bones
• improves health and fitness
• maintains healthy weight
• improves sleep
• makes you feel good.

The recommendations on how to be active are as follows:

• Aim for an average of at least 60 minutes per day across the week.
• Spread activity throughout the day.
• All activities should make you breathe faster and feel warmer.
• Activities to develop movement skills, and muscle and bone strength across the week include: play, run/walk, swim, skate, skip, climb, bike, active travel, sport, PE, workout, dance.

A graphic of a person sitting down with an arrow pointing downwards labelled ‘Reduce’ is titled ‘Inactivity. Either side of the graphic is emboldened text which reads ‘Get strong’, ‘Move more’. Underneath the message: ‘Find ways to help all children and young people accumulate an average of at least 60 minutes physical activity per day across the week.