Sabrina Lynn

Senior Health Improvement Officer - Physical Activity Southern Health & Social Care Trust

Physical Activity Active Lifestyles

Keeping Active Moving More

“Physical activity is all movements in everyday life, work, recreation, exercise, and sporting activities...”

World Health Organisation, 1997

‘Activities that involve movement of all the major muscle groups and the body (trunk) from one place to another.’

Start Active, Stay Active, 2011

Definitions of Physical Activity

For everyone/all ages

Prevent and manage over 20 chronic conditions, including coronary heart disease, stroke, type 2 diabetes, cancer, obesity, mental health problems and musculoskeletal conditions

Contributes to &/maintains a healthy weight Improves self-confidence/ mood and self-esteem

Children under 5 years

Develops motor skills Improves cognitive development Enhances bone and muscular development Supports learning of social skills Develops movement and co-ordination

Benefits of Physical Activity

Children & Young People (Aged 6-18 years) Improves cardiovascular health Improves bone health Develops new social skills Adults (19-64 years) Helps maintain ability to perform everyday tasks with ease Reduces symptoms of depression and anxiety Older Adults (65+ years) Helps maintain cognitive function Helps maintain ability to carry out daily living activities Reduces the risk of falls Reduction in bone and muscle loss associated with age

Benefits of Physical Activity

Physical Activity Guidelines

• July 2011 • Chief Medical Officers of 4 UK home

countries • 4 age groups • Importance of actvity from birth • Minimum recommendation for health

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Encouraged from birth to be active through Floor based & water based activity in safe environments

Key Physical Activity Messages Early Years Under 5s

Under 5s who are not walking should be :

at least 180 minutes (3 hours)* spread throughout the day

*Most UK pre-school children spend 120-150 minutes a day being active –

the guideline above means adding a further 30 – 60 minutes per day

Minimise sedentary (restrained or sitting) periods Except time spent sleeping

Under 5s who are walking should aim to be active DAILY and engage in:

All Under 5s should :

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At least 60 minutes of Moderate - Vigorous physical activity & up to several hours every day

Key Physical Activity Messages Children & Young People Aged 5 - 18

Children & young people should aim to be active DAILY and engage in:

3 times a week - Vigorous intensity activity to strengthen muscle & bone

Minimise sedentary (sitting) periods

For heath benefits activities should last 10 minutes or more It all adds up!

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150 minutes of moderate physical activity over a week * Or simply

30 minutes on most days of the week (at least 5 days)

Adults should aim to be active DAILY and achieve at least:

2 times a week - Activity to improve muscle strength

Minimise sedentary (sitting) periods

For heath benefits activities should last 10 minutes or more It all adds up!

Key Physical Activity Messages Adults aged 19 – 64 years

*For those already active at a moderate intensity , comparable benefits can be achieved through 75 minutes of vigorous intensity activity/week or a combination of moderate & vigorous

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150 minutes of moderate physical activity over a week* Or simply

30 minutes on most days of the week (at least 5 days)

Key Physical Activity Messages Older Adults aged 65+

Older Adults should aim to be active DAILY and achieve at least:

2 times a week - Activity to improve muscle strength

Minimise sedentary (sitting) periods

For heath benefits activities should last 10 minutes or more - It all adds up!

2 times a week - Activity to improve balance & coordination – reducing the risk of falls

*For those already active at a moderate intensity , comparable benefits can be achieved through 75 minutes of vigorous intensity activity/week or a combination of moderate & vigorous

How can we easily assess intensity?

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Moderate Intensity Activity

Vigorous Intensity Activity

Improve muscle & bone strength

Improve balance & coordination

Minimising sedentary behaviour

Under 5’s -walking (Ideas to get active)

Brisk Walking Cycling – level ground Ballroom dancing Bike riding Playground activities Water aerobics Ballroom dancing General gardening Pushing a lawn mower Walking downstairs/ downhill Playing Frisbee Playing with children/ grandchildren

Running Sports e.g. swimming/football etc. Climbing stairs Race walking Aerobic dancing Jumping rope Heavy gardening (continuous digging or hoeing) Hiking uphill or with a heavy backpack Roller skating/blading Wheelchair basketball Carrying a small child upstairs

Exercising with Weights Carrying/moving heavy loads e.g. groceries Activities that involve stepping & jumping e.g. dance Chair aerobics Swinging on playground equipment Climbing stairs Hopping & skipping Sports such as Gymnastics/tennis Walking uphill Using resistance bands

Gymnastics Hopscotch Balance Beam/chalk a line on the ground Playing with balls – various sizes – catching/throwing/bouncing/kicking Various martial arts Tai Chi Yoga Strength & balance programmes Sit/exercise on an exercise ball (caution required if unfamiliar) Moving to music

Reduce time watching TV/using computer/playing video games Take regular walk breaks Reduce time in infant carriers/seats Reduce time in walking aids/baby bouncers Avoid using the TV for winding down – instead read a book with your children Parent & grandparents be a role model for children and limit sedentary periods

Structured or unstructured play Energetic play Climbing frames/riding a bike Running/chasing games Walking/skipping

Under 5’s – not walking (Ideas to get active)

Tummy time Reaching for & grasping objects Pulling/pushing & playing with other people Parent & baby swim

The Actives Those who are already active, either through daily walking, an active job and/or who are engaging in regular recreational or sporting activity. In Transition Those whose physical function is declining due to low levels of activity, too much sedentary time, and who may have lost muscle strength, and/or are overweight but otherwise remain reasonably healthy. Frail Elderly Those who are frail or have very low physical or cognitive function perhaps as a result of chronic disease such as arthritis, dementia, or very old age itself

Differences in the older population

NI Health & Wellbeing Survey 2012/13

Current adult/older adult physical activity levels

“doing no or very little physical activity at work, home, for transport or during discretionary time…..not reaching

physical activity guidelines deemed necessary to benefit public health”

World Health Organisation

Physical Inactivity

Not simply defined by a lack of physical activity

Refers to a group of behaviors that occur whilst sitting or lying down & that typically require very low energy expenditure

Low energy requirements distinguish sedentary behaviour from other behaviour whist seated e.g. chair based exercise (greater effort and energy required)

Sedentary behaviour

Functional capacity declines with age – Accelerated by low levels of physical activity

Even with healthy active people strength, endurance, balance, bone density & flexibility decline by 10% per decade

Muscle power declines at 30% per decade Loss of physical function impacts on ability to:

– Maintain independence, perform activities of day living

Consequences of inactive & sedentary behaviours

Sedentary Time on weekdays

NI Health & Wellbeing Survey 2012/13

Sedentary Time on weekend days

NI Health & Wellbeing Survey 2012/13

Biological & demographic factors Men tend to be more active PA participation decreases with age People living alone are more likely to

have lower PA than married peers

Factors influencing physical activity in older adults

Psychological factors Participation in PA is positively affected by: Belief in ability to be active Confidence in physical abilities Perceptions of risk Participation in PA is negatively affected by: Fear of falling or over exertion Concern for personal safety

Social factors Influenced & supported by ‘significant

others’ health professional, family, friends

Environmental factors Lack of transport Having somewhere interesting to go Lack of suitable opportunities and

settings

British Heart Foundation

Downward spiral of physical activity function and decline

Increasing physical activity throughout the life course

You can start being active at any age or stage and enjoy the benefits

Make enjoyable activities – walking, cycling, dance, swimming, gardening or whatever that may be – part of everyday life

Minimise sedentary activities

Build activity into your day – take the stairs, walk to the shops

Choose activities you enjoy as you are more likely stick with them and be motivated to do them!

Key messages for keeping active

Start Young Stay Strong

Sabrina Lynn

Senior Health Improvement Officer - Physical Activity Southern Health & Social Care Trust

Sabrina.lynn@southerntrust.hscni.net 028 3831 1525