It’s official: Just a short stroll will boost your health
OLDER people are now being told they don’t necessarily have to break into a sweat to boost their health and wellbeing.
Guidelines issued in 2011 suggested exercise should be undertaken in bouts of at least 10 minutes.
But new government advice says even short bursts and small increases in activity can make a difference.
Sport England boss Tim Hollingsworth welcomed the change.
“For someone short on time, hearing that every minute of activity we do counts is also going to be positive news,” he said.
“Those who do the least have the most to gain and it’s never too late to start gaining the health benefits.
“There are so many ways to get active, what’s important is to find a way that works for you.”
Over-65s should aim for at least two and a half hours of moderate intensity activity each week, or 75 minutes of vigorous exercise.
Frail adults are urged to break up long periods of sitting by standing every hour or taking short walks.
The advice was produced by the chief medical officers for England, Scotland,Wales and Northern Ireland.
The Department of Health and Social Care said meeting the targets can reduce risk of Type 2 diabetes by 40 per cent, coronary heart disease by 35 per cent and depression by 30 per cent.
Professor Dame Sally Davies, CMO for England, said: “Physical activity is an under-appreciated asset in our clinical arsenal. It is cheap and brings a long list of health benefits.
“As we age our muscles weaken and we can become stiff, leading to falls and difficulty performing everyday activities.
“Physical activity can prevent fragility and support mobility in old age. By keeping active, both throughout the day and also through hobbies, we can slow muscle and bone decline, ultimately keeping us independent for longer.”
Twice-weekly exercises to boost muscle strength, balance and flexibility are recommended, as well as impact training – such as running, skipping and jumping – which helps keep bones strong.
Able older adults should aim for 150 minutes a week of moderate aerobic activity such as dancing, cycling or tai chi, or 75 minutes of a more strenuous exercise like running.
If this is too challenging, light exercises such as stair climbing and easy gardening are recommended.
Experts said improving strength and balance with activities such as weight lifting would help prevent falls – the number one reason older people are taken to A&E.
Holly Holder, evidence manager at the Centre for Ageing Better, said helping people remain active and independent for longer could ease pressure on the social care system.
She said: “It’s great to see these guidelines focusing on the importance of exercises which improve muscle strength and support good balance, which we know can have a huge impact on keeping us healthier for longer and reducing the risk of falls.
“Many don’t realise the huge difference this kind of activity can make to our wellbeing, especially as we age.”
Adults aged 19 to 64 should aim for at least 150 minutes of moderate activity a week, say the guidelines.
BRITONS have a proud tradition of scorning the “nanny state”.We trust each other to use common sense and make the decisions that are right for our families. But there are times when we would all do well to heed good advice.
Top doctors want older people to take up activities such as dancing, gardening and bowls. Not only could this help tackle obesity, it may well make it less likely that people will experience the stiffening and weakening of the muscles that can lead to falls – the number one reason why older people end up in A&E. A healthier life will be less solitary and much more fun.
Let’s take this message on board.