Adults are advised to perform muscle-strengthening exercises twice a week as well as aerobic exercises to help them stay active longer, under new guidance from leading doctors in the UK.
For the first time, this includes advice on safe activity levels for pregnant women and new mothers.
Dance, cup or tai chi is recommended for ages 65 and over to reduce falls in old age.
Physical activity prevents obesity, type 2 diabetes, heart disease and depression
New guidelines for physical activity have been prepared by UK chief medical officers and updated to reflect the latest scientific evidence.
Their message is that every activity is better than none, and even more even is Better.
Prof. Dam Sally Davis, England's chief medical officer, said most children and adults in the UK were not active enough.
“We need more active travel, we need people to get off the bus or the pipe early.
"We need people to go up stairs instead of going up the elevator …
" We need to be more active. "
The guidelines recommend that adults build strength and balance to help withstand the natural decline in muscle mass and bone density that begins around the age of 50.
What is recommended in the instructions?
For children under 5 years of age
- Babies ̵
- toddlers – 180 minutes a day doing active play
- Preschoolers – 180 minutes of physical activity per day, including at least 60 minutes of moderate to vigorous exercise
For 5-18 year old children
- of at least one hour of moderate to vigorous physical activity per day during the week, as PE, active travel, after-school activities and sports.
- develop muscle fitness and bone strength
- minimize time spent asleep
For children aged 19-64
- aim to be physically active every day
- develop or maintain strength of muscles doing heavy gardening, heavy shopping or resistance exercises – 2 days a week
- at least 150 minutes of activity such as walking or biking or 75 minutes of vigorous activity like running every week [1965г9024] spent as stuck – break up for long periods Idle
For ages 65 and over
- some physical activities are better than no one
- two days a week, activity to improve muscle strength, balance and flexibility, including Tai Chi, dance, bowls and aqua aerobics
- ] weekly, 150 minutes of moderate intensity aerobic activity, accumulation gradually
- interrupt prolonged periods of mild activity, wherever possible, at least with standing
For pregnant women
- aim for 150 minutes of moderate-intensity activity every week
- vigorous activity no recommended for women who were previously inactive
- do not feel ashamed
- do muscle strengthening twice a week
Because after birth
- the goal is to build up to 150 minutes of activity each week
- upgrade to muscle strengthening twice a week
- start daily pelvic floor exercises as soon as possible
For adults with disabilities
- physical activity is not a risk and carries similar benefits ts to the rest of the adult population
Tim Hollingsworth , from Sport England, said it was great to see strength and balance exercises on a similar basis as cardiovascular exercises.
"The beauty of this is that there are many ways to build strength and balance, whether at home, in the gym or through sports.
"Resistance training, circuit training, rocket sports and yoga are great, for example, to improve muscle function, bone health and balance."
Dr. Max Davy, of the Royal College of Pediatrics and Child Health , says families should try to incorporate exercises into daily routines, such as going to school or going to school.
"We know that doing it can have great mental and physical health benefits for their growing child, both now and in the future," he said.