The importance of physical activity for mental and physical health
Whatever your age, there is good scientific evidence that being physically active can help you lead healthier and happier lives.
Leading an active life can:
- lower risk of depression and dementia (20% to 30%) for those participating in daily physical activity
- reduce risk of all cause mortality by 30%
- reduce risk of heart disease and stroke by 20% to 35%
- reduce risk of type 2 diabetes 30% to 40%
- lower risk of breast cancer by 20%
- lowers risk of colon cancer by 30%
- lowers risk of falls in older people by 30%
Source: Adapted from Department of Health and Human Services (2008) Physical Activity guidelines Advisory Committee Report, Washington, DC. US Dept of Health and Human Services.
Guidelines:
For general health adults need to be active at least 150 minutes at intervals during the week eg 10 minute bouts or more. To maintain good health, some of this activity should be moderate: breathing faster, increasing your heart rate but being able to hold a conversation. For more information on guidelines on physical activity, all age groups visit Physical activity guidelines
It’s good to push yourself some of the time…
You also need to include more vigorous activity during the week eg more demanding exercise like running or cycling. This could be in addition to your 150 minutes. If you are building up then try to include some vigorous activity as part of your 21/2 hr ‘allowance’. Whatever you choose, this activity should push you so that you are short of breath, have an increased heart beat and cannot hold a conversation. The effect of any exercise depends on your fitness level.
Moving from inactivity to moderate activity…
If you are currently living a very sedentary lifestyle you will find that even walking up a steep hill will feel ‘vigorous’. The good news is that increasing activity levels when you are very unfit will have a much bigger impact on your health than if you were a fit person becoming even fitter!
Try activities that can be easily fitted into your daily routine. Consider the following:
- Walking to work
- Using your local cycle path
- Exploring your local park
- Joining your local walking group
To find out more about how you can incorporate more physical activity in to your every day life visit Sustainable travel For information on local initiatives and a local Active Directory to help you get active visit Go4Life
If you are just starting to get more active:
- Start gently and build up your activity slowly
- Wear loose fitting comfortable clothes and supportive footwear
- Check first with your doctor if you have any health problems
- Stop if it hurts
To find out more about your own fitness and general information on getting active click on Health and fitness, exercise - Live Well - NHS Choices You can also read hear the recommendations for all age groups in the population
Information for families and children wanting to be more active can also be found at Change4Life
