Getting Active

Physical Activity Guidelines

The Chief Medical Officers of England, Scotland, Wales and Northern Ireland have jointly set out how much and what kinds of physical activity we need to do to keep ourselves healthy.

Click on the below age groups for more information:

  • Infants should be physically active several times every day in a variety of ways, including interactive floor-based activity, e.g. crawling.
  • For infants not yet mobile, this includes at least 30 minutes of tummy time spread throughout the day while awake (and other movements such as reaching and grasping, pushing and pulling themselves independently, or rolling over); more is better.

NB: Tummy time may be unfamiliar to babies at first, but can be increased gradually, starting from a minute or two at a time, as the baby becomes used to it. Babies should not
sleep on their tummies.

Toddlers should spend at least 180 minutes (3 hours) per day in a variety of physical activities at any intensity, including active and outdoor play, spread throughout the day; more is better.

Pre-schoolers should spend at least 180 minutes (3 hours) per day in a variety of physical activities spread throughout the day, including active and outdoor play. More is better; the 180 minutes should include at least 60 minutes of moderate-to-vigorous intensity physical activity.

Children and young people should engage in moderate-to-vigorous intensity physical activity for an average of at least 60 minutes per day across the week. This can include all forms of activity such as physical education, active travel, after-school activities, play and sports.

  • Children and young people should engage in a variety of types and intensities of physical activity across the week to develop movement skills, muscular fitness, and bone strength.
  • Children and young people should aim to minimise the amount of time spent being sedentary, and when physically possible should break up long periods of not moving with at least light physical activity.

For good physical and mental health, adults should aim to be physically active every day. Any activity is better than none, and more is better still.

  • Adults should do activities to develop or maintain strength in the major muscle groups.
    These could include heavy gardening, carrying heavy shopping, or resistance exercise. Muscle strengthening activities should be done on at least two days a week but any strengthening activity is better than none.
  • Each week, adults should accumulate at least 150 minutes (2 1/2 hours) of moderate intensity activity (such as brisk walking or cycling); or 75 minutes of vigorous intensity activity (such as running); or even shorter durations of very vigorous intensity activity (such as sprinting or stair climbing); or a combination of moderate, vigorous and very vigorous intensity activity.
  • Adults should aim to minimise the amount of time spent being sedentary, and when physically possible should break up long periods of inactivity with at least light physical activity.

Older adults should participate in daily physical activity to gain health benefits, including maintenance of good physical and mental health, wellbeing, and social functioning. Some physical activity is better than none: even light activity brings some health benefits compared to being sedentary, while more daily physical activity provides greater health and social benefits.

  • Older adults should maintain or improve their physical function by undertaking activities aimed at improving or maintaining muscle strength, balance and flexibility on at least two days a week. These could be combined with sessions involving moderate aerobic activity or could be additional sessions aimed specifically at these components of fitness.
  • Each week older adults should aim to accumulate 150 minutes (two and a half hours) of moderate intensity aerobic activity, building up gradually from current levels. Those who are already regularly active can achieve these benefits through 75 minutes of vigorous intensity activity, or a combination of moderate and vigorous activity, to achieve greater benefits. Weight-bearing activities which create an impact through the
    body help to maintain bone health.
  • Older adults should break up prolonged periods of being sedentary with light activity when physically possible, or at least with standing, as this has distinct health benefits for older people.

Looking after our physical wellbeing can be a challenge, particularly when winter nights draw in, but there are plenty of sources of inspiration for exercise, cooking and relaxation all around us.

The national Better Health campaign offers support to people to improve their physical health, as people who are overweight or in general poor health are more susceptible to developing long-term conditions or to becoming ill through any bugs that are circulating..

People who are overweight are generally at greater risk of having a heart attack or a stroke, of developing heart disease, diabetes and other chronic health conditions. People who smoke as well are also at greater risk of harm or death as a result .

The One you website is a one stop shop to support you in everything from giving up smoking to eating better and moving more.

Walking, Jogging and Cycling are not options available to everybody and opportunities are more limited during autumn and winter but if you prefer something different and something you can try within the comfort of your own home, the NHS Fitness studio has a range of videos to support.

When things get tough our sleep can often be something which starts to suffer. If you struggle to get a good night's sleep, click here for information and advice.

There is lots of support available to people who live with long-term health conditions. Here are some links through to expert advice from some of the nation's leading health charities:

 

If you would like to better understand how you can help your self and your family stay well? Visit our page HERE for more helpful information.

Bracknell Forest physical activity classes Tai chi, seated exercise and fit-for-all sessions are available for Bracknell Forest residents (link opens in new window)