Keeping active
It is important for us to be active throughout our lives, starting in our early years right the way through until old age.
Physical activity includes all forms of activity, such as everyday walking or cycling to get from A to B, active play, work-related activity, active recreation (such as working out in a gym), dancing, gardening or playing active games, as well as organised and competitive sport. The most important thing is to raise your heart rate slightly so that you are warm and your breathing is a little heavier than normal.
Being active helps to reduce your blood pressure and cholesterol, control your weight and improve your mood and how you feel – helping you to look and feel great. Some physical activity is better than none, and more active you are the more you benefit.
So how much activity should we do to get the most benefit?
EARLY YEARS (under 5s) – 180 minutes throughout the day
Children who can walk on their own should be moving around each day for at least 180 minutes (3 hours). This can be spread throughout the day.
CHILDREN AND YOUNG PEOPLE (5–18 years) – At least 60 minutes throughout the day
All children and young people should be active for at least 60 minutes every day.
ADULTS (19–64 years) – At least 150 minutes each week.
OLDER ADULTS (65+ years) – At least 150 minutes each week
Everyone should aim to be active daily. Activity can take place in bursts of 10 minutes or more spread throughout the day. For example for adults, one way to achieve the recommended level of activity is to do 30 minutes on at least 5 days a week. For young people, this could work out as 6 smaller bursts of activity each day. Where possible, the amount of time spent sitting still should be as little as possible for people of all ages, (such as in a chair, watching TV, playing computer games).
Living in Dorset there are a range of beaches, parks, and forests on your doorstep - even free outdoor gym equipment. You can explore on your own or through organised walks and cycle rides. For more information on what is available in Dorset, visit the Team Dorset Challenge at www.teadmdorsetchallenge.org, which encourages you to step out of your comfort zone, as much as you dare and try new things! You can search for activities and events near you, to take up as challenges. You can even challenge your friends, family, club members or work mates online to try new things.
The Change 4 Life website also has activity ideas, as well as information for families and adults on how to raise activity levels in a fun way. Visit www.nhs.uk/change4life for more information!
Want to know how active and fit you are? Take the fitness test to get find out and get tips of how to stay healthy.
For more detailed information on UK activity guidelines visit the Department of Health website at: www.dh.gov.uk .
