Are You Meeting The Guidelines?
According to new research published by the British Heart Foundation National Centre (BHFNC), nearly two thirds (62.3%) of adults do not know the physical activity guidelines.
The Chief Medical Officer has released a number of guidelines on the amount of physical activity we should be doing throughout our lifecourse.
- Early Years (Under 5's; for infants not yet walking)
- Early Years (Under 5's capable of walking)
- Children and Young People (5-18 years)
- Adults (19-64 years)
- Older Adults (65+ years)
ADULTS AGED 19-64 SHOULD AIM FOR:
- 150 minutes of moderate aerobic activity a week OR 75 minutes of vigorous aerobic activity a week.
- Strength training that works all major muscles on two or more days a week.
- Minimise time spent sitting/sedentary.
This activity should be in bouts of 10 minutes or more. One way of achieving your 150 minutes is to do 30 minutes a day, 5 days a week.
What Counts As Moderate/Vigorous Activity?
Moderate activity raises your heart rate, makes you breathe faster and feel warmer. You will still be able to hold a conversation. Examples include: walking fast, water aerobics, pushing a lawn mower or riding a bike on level ground.
Vigorous activity will make you breathe hard and fast. You won't be able to say more than a few words without pausing for breath. Examples include: jogging or running, swimming fast, martial arts or football.
Muscle strengthening exercises include lifting weights, yoga or heavy gardening. Some activities are both an aerobic activity and a strengthening exercise e.g. running or aerobics.