Even small increases in physical activity can make a big difference to your health, Chief Medical Officers say
The UK’s four Chief Medical Officers have issued updated physical activity guidelines, saying even small increases in movement bring significant health benefits.
The guidelines say people who are currently doing the least activity see the biggest health improvements when they start moving more, meaning everyone can benefit regardless of their current fitness level.
Activities including walking, taking the stairs, gardening, dancing and cleaning all count, alongside more vigorous activity such as cycling, running, hiking and swimming.
The Chief Medical Officers recommend adults do at least 150 minutes of moderate to vigorous activity a week, including two strength sessions.
Examples of strength training given in the guidance include carrying heavy shopping, standing up from a sitting position around 20 times in a row, and digging in the garden.
Professor Isabel Oliver, Chief Medical Officer for Wales, said the evidence was clear that being physically active is important for health and that every bit of activity counts.
She said: “Going from doing no activity to doing some is one of the best things you can do for your health.”
Professor Oliver said regular physical activity in children and young people is associated with improved learning and better mental health, and that in adults it protects against a range of chronic conditions including heart disease, diabetes and mental health problems.
She said: “The latest evidence also shows that it is important that we take part in a range of different activities including muscle strengthening activities and balance and flexibility exercises.”
Dr Paul Pilkington, Consultant in Public Health, said the updated guidelines include new research strengthening the evidence that even small amounts of physical activity provide meaningful health benefits compared with being inactive.
He said: “Physical activity doesn’t always need to be vigorous, organised, or expensive. It can be as simple as just taking the stairs instead of a lift, getting off the bus one stop before you need to to get a short walk in, or even having a bit of a kitchen disco while making the dinner.”
Dr Pilkington said good strength and mobility in later life helps prevent falls and musculoskeletal problems, and that increased activity is linked to better sleep, mood and social connections.
He said: “There’s no age limit to start becoming more active and you don’t need any equipment to do so, even just lifting some tins of beans repeatedly on a regular basis will give some benefit over time.”
Nerys Evans, Deputy Minister for Public and Preventative Health, said the guidelines were a reminder that every step counts, and that helping people move more is central to the Welsh Government’s preventative health approach.
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