Be Active
The importance of exercise
Physical activity has important physical and mental health effects for adults. There is increasing evidence of the benefits of physical activity in relation to disease prevention, improved mental health, independence and quality of life. Potential benefits include:
- Prevention of obesity
- Reduced risk of developing coronary heart disease, certain types of cancers and diabetes
- Stronger bones and muscles
- Fewer accidental falls (Gardner et al, 2000; Robertson et al, 2001)
- A reduction in feelings of isolation and loneliness, also a reduction in depression (Blumenthal et al, 1999)
- Reduced stress
- Improved sleep
- Helps maintain a healthy, balanced weight
More information on the benefits of physical activity.
What is the issue?
- Obesity is one of the major public health issues around the world. It can lead to increased risk of heart disease, type 2 diabetes and some cancers.
- In 2005, 22% of English men and 24% of women were classified as obese. Predictions are that by 2050, 60% of men and 50% of women could be clinically obese (The Foresight: Tackling Obesities: Future Choices project, October 2007).
- 18 % of boys and 18% girls aged 2-15 in England were classified obese in 2005, an increase from 11 % and 12 % for boys and girls respectively in 1995 (Health Survey for England, 2005).
- The imbalance between energy taken in (the food choices we make) and energy out (mainly through physical activity) is the root cause for the significant rise in obesity.
- Obesity has serious economic costs. It was estimated that the cost of obesity to the NHS is approximately £1billion per year, with additional costs of £2.3b - £2.6b per year to the economy as a whole. Foresight predicts that without action, obesity-related diseases will cost an extra £49.9 billion per year. (The Foresight: Tackling Obesities: Future Choices project, October 2007.)
Barriers to becoming more active
People often feel uncomfortable about where they exercise, for example the gym or swimming baths. Also many social factors, cultural and environmental factors contribute to more people being less physically active. For example:
- Convenience and time saving
- Commuting to work
- Home entertainment
- Cost
- Lack of facilities / access
- Lack of enjoyment
- Lack of skills or equipment
- Weather.
How active are we in South Staffordshire?
During 2005/06 Sport England commissioned a survey of adults aged 16+ living in England (Active People Survey). A total of 363,724 adults living in England took part in the survey with approximately 1,000 people from each local authority area.
Results show that for the PCT, 12% and 11% of men and women respectively reported achieving the physical activity recommendations for adults. This is similar to the national average of 13% of men and 10% of women.
47% of men and 53% of women reported undertaking no physical activity during the week with Cannock Chase having the highest levels of inactivity locally.
Women are less likely to undertake any activity during the week and levels of inactivity also tend to increase with age. In the PCT, only 31% of the population aged less than 35 years are inactive compared with 76% for people aged 65 and over.
How to become more active
Always consult you GP before starting to exercise if you have any medical condition or particular health worries.
Getting motivated & staying motivated: What is motivation?
Merriam-Webster's Collegiate Dictionary defines motivation as "that gives purpose and direction to behaviour." It is something we have to create ourselves.
To stay motivated here are some tips:
- Have an exercise partner
- Vary exercise routines
- Combine exercise and leisure
- Don’t set unrealistic goals
- Reward yourself
- Commitment
You can get the benefits of being more active from all types of physical activity, not just from formal ‘exercise’. Being physically active also includes everyday things such as:
- Walking
- Gardening
- Climbing stairs
- Cleaning – vacuuming / polishing
How much physical activity should I do?
How often : It is currently recommended that we are physically active every day, exercising five times a week (e.g. brisk walking, cycling, and swimming). If you have not done much exercise and lead a sedentary lifestyle it is a good idea to leave a day or two in between exercise days (www.nice.org.uk)
How long : The recommended minimum length of time you should spend exercising is 30 minutes (not including the warm-up and cool-down). If you are a beginner, try starting at ten minutes. (www.nice.org.uk)
How difficult : To improve fitness the intensity level needs to increase gradually. Beginners should exercise at low intensities and it is important that you increase the length of time you exercise before you increase the intensity. For example, if you begin by walking, the aim should be to increase the length of time you walk before increasing the intensity (either by increasing the speed or walking uphill).
Healthy weight
Being underweight or overweight is not healthy. Not eating enough and eating too much food can seriously affect your health. Being overweight can cause heart disease, diabetes and high blood pressure. If you are concerned about your weight contact your GP or speak to a dietician.
For tips and advice about your BMI, your body shape and calorie calculator.
Change 4 life
South Staffordshire Primary Care Trust is pleased to be supporting Change4Life - a nationwide movement to help our kids to 'eat well, move more and live longer'. Making a Change 4 Life is really important for you and your kids. To receive a free action plan tailored to your family and lots of really good tips on eating well and being active visit http://www.nhs.uk/change4life or ring the Change 4 Life Action Line 0300 123 4567 (9am - 8pm).
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