Staying active is fit for all no matter of age
New exercise advice in bid to boost health
JUST two-and-a-half hours of moderate exercise a week will improve people’s bone and heart health as well as cognitive function and mental health for adults, new HSE guidelines say.
And for the first time in Ireland, there are recommendations around sedentary behaviour and physical activity for very young kids.
They say that infants aged less than a year should not be secured for more than an hour at a time in a pram, highchair or caregiver’s back – but should be physically active several times a day in a variety of ways, particularly through interactive floor-based play.
Children aged one to two years should spend at least three hours in a variety of physical activities at any intensity, spread throughout the day, and not be secured for more than one hour at a time or sit for long periods.
The National Physical Activity and Sedentary Behaviour Guidelines say children aged three to four years should spend at least three hours in a variety of physical activities at any intensity, of which at least one hour is moderate to vigorous intensity activity, spread throughout the day.
AEROBIC
Children and adolescents aged five to 17 years, including those living with a disability, should do at least an average of one hour per day of moderate to vigorous intensity, mostly aerobic, physical activity, across the week.
Additional activities that strengthen muscle and bones, should be incorporated at least three days a week.
For some people with certain disabilities, such as cerebral palsy and muscular dystrophy, a reduced level of physical activity may be adequate to attain significant health benefits, considering their higher energy cost of physical activity.
Adults aged 18-64 years, aged 65+, including those living with a disability, should take part in at least two hours and 30 minutes to five hours of moderate intensity aerobic activity; or at least one hour and 15 minutes to two hours and 30 minutes of vigorous intensity aerobic activity throughout the week.
Department of Health Chief Medical Officer Prof Breda Smyth said: “We hope to encourage people of all ages around the country to prioritise their health and wellbeing by increasing their levels of physical activity.
“The more time spent being physically active, the greater the health benefits – even relatively small increases in moderate level physical activity can contribute to improved health and quality of life.
“The benefits of regular physical activity, at moderate to vigorous levels, for our overall health are immense. It improves our heart health, reduces risk of developing cancer and chronic diseases such as type-2 diabetes, and can improve our mood and sleep.
“In adults, higher levels of sedentary behaviour are associated with cardiovascular disease, cancer and type-2 diabetes. Sedentary behaviour would include most desk-based work, driving a car, and watching television or other screen time activities. Replacing this sedentary time, where possible, with activity, even light intensity activity – essentially moving more everyday – is also strongly advised to protect health.”
Sarah O’brien, National Lead, HSE Healthy Eating Active Living Programme, said: “As well as regular planned physical activity such as taking part in sports, going to the gym, walking or cycling for travel and pleasure, we all need to be moving more every day, and cutting back on the amount of time spent sedentary.”
“Simple ways to start incorporating more activity into day to day life could be walking to work instead of driving, taking the stairs instead of the lift, or, if catching the bus, get off a few stops early.”