Being active

• A lot of people think being more active means having to join a gym or aerobics class. If this is what works for you and you enjoy it, then congratulations on finding something that is enabling you to be more active and lead a healthier lifestyle! However, for the majority of individuals, especially those who have busy and hectic lifestyles, going to the gym will be the last thing on their mind. 
        

• An active lifestyle is beneficial for promoting good health and will make a difference to your quality of life. It is also a great opportunity for socialising. Despite this, physical activity levels are low in the UK. Only 37% of men and 24% of women meet the current guidelines suggested by the Government. However, 80% think they are 'fit' and believe they do enough exercise to benefit their health.
               

• Being active should be an important part of your everyday regime. The Department of Health recommends that everyone should aim for a variety of exercise, 5 times a week for 30 minutes. It should be an activity of moderate intensity which means that it should make you feel warm and mildy out of breath. You don't even have to do the 30 minutes all in one go; if you prefer, you can do 3 lots of 10 minute bursts of activity. Still think you haven't got time? Take a look at some of the household activities below which show that it really couldn't be easier to fit those 30 minutes of being more active into your daily routine.
            
               

* These values are based on a 37 year old female, 5ft 5, weighing 12 stone. Those who weigh more than this will burn more calories; those who weigh less will burn fewer calories.

• These are just a few examples, but there are plenty more available. The following sites provide some good information.
                    
  http://www.weightlossresources.co.uk/exercise/tips/housework_workouts.htm http://www.123healthybalance.com/keep-active/cleaning.asp
  http://www.weightwhackers.com/exercise/housework-calorie-counter.html

If you would like more specialised help and support, see the left hand column at the top of the page where you where you can find information on our Health Walks and Exercise Referral schemes.

UK physical activity guidelines

In July 2011, The Department of Health published new physical activity guidelines, in response of the Chief Medical Officers' report "Start active, stay active: a report on physical activity from the four home counties". 

Guidance has been produced regarding the amount of physical activity that should be undertaken. The focus for all age groups should be on being active everyday. The recommended minimum levels of activity for each age group are as follows:

Early years (under 5s)
Should be physically active daily for at least180 minutes (three hours), spread throughout the day (once a child is able to walk.)

Children and young people (5-18 year olds)
Should engage in moderate to vigorous intensity physical activity for at least 60 minutes and up to several hours every day. Three days a week should include vigorous intensity activities that strengthen muscle and bone.

Adults (19-64 years old) and older people (65+)
Adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (two and half hours) of moderate to vigorous intensity physical activity in bouts of 10 minutes or more (one way to approach this is to do 30 minutes on at least 5 days of the week.) Muscle strengthening activity should also be included twice a week.

For further information and factsheets:

Please click here, to be taken to the physical activity factsheets.

Please click here, to be taken to the Dept of Health report "Start active, stay active". 

Update - February 2012

Physical activity guides - infants and toddlers

The British Heart Foundation has published new information leaflets designed for parents of children under the age of five. They provide information on how much physical activity young children need to do to benefit their health as well as practical physical activity ideas and how these can be incorporated into a daily routine.

There are two leaflets available, one with information on physical activity for babies (PDF file) who cannot yet walk and one for young children (PDF file) who can.

These leaflets are based on aforementioned Dept of Health physical activity guidelines. 

Join in with Dame Kelly Holmes' Charity: 'Kelly's Charity Runners'

To support Dame Kelly Homes' charity, a club is being launched for runners of all ages and abilities. This is to encourage people up and down the country to get their kit on and get running to raise much needed funds for a cause close to Kelly's heart: inspiring young people. Having seen firsthand the difference that sporting role models can make to young people, Kelly is passionate about her charity supporting disadvantaged young people to find and believe in their own talents by using positive high achievers from the world of sport as role models and mentors.

The charity work with young people in areas where crime is high, money is scarce, health is poor, and passing an exam seems an unachievable goal. Through inspirational mentoring from elite sports performers, they raise the aspirations of these hard to reach young people, giving them the chance to get their lives ‘on track’.

In return for committing to support Kelly's Trust in this way, runners receive a range of benefits unique to Kelly's Charity Runners. Anyone can gain Bronze, Silver or Gold membership of the Runners Club, depending on how much money they commit to raise, starting with £100 for Bronze level runners.

So whether you are a complete beginner, a rising star, or a seasoned veteran, the charity want to hear from you! They already have places available in the Great South Run for those who are serious runners! See the flyer below for further details.

DKH Running Flyer