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• What is physical activity?

  

  Physical activity refers to all movement including during leisure time, for transport to get to and from places, or as part of a person’s work. Both moderate- and vigorous-intensity physical activity improve health.

  Popular ways to be active include walking, cycling, wheeling, sports, active recreation and play, and can be done at any level of skill and for enjoyment by everybody.

  Regular physical activity is proven to help prevent and manage noncommunicable diseases such as heart disease, stroke, diabetes and several cancers. It also helps prevent hypertension, maintain healthy body weight and can improve mental health, quality of life and well-being.

• Why is physical activity important?

  

  Physical activity has a number of short and long term benefits for the heart, mind and body. Being physically active regularly helps with weight management, can prevent a reduce a number of health risk, notably heart and lung diseases, diabetes and certain types of cancer. Physical activity also strengthens your bones and muscles helping with mobility, flexibility and balance. Overall, the benefits enable you to live a longer, healthier life.

  Along with this, being active is known to benefit you mentally as it can reduce feelings of stress and anxiety. Physical activity allows you to release hormones known as endorphins and referred to as the body’s natural pain killers as they relieve pain and also create general feelings of happiness and well-being.

• What is the recommended amount of physical activity?

  

  For adults aged 19-64, the NHS recommends some type of physical activity every day and explains how even regular exercise 2 to 3 times a week can have a number of physical and mental health benefits.

  As an average, the recommended weekly level of activity is either 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity spread evenly over 4 to 5 days or every day. This is also suitable for pregnant women and adults with disabilities.

  For children, the recommended weekly level of activity is 60 minutes of moderate or vigorous intensity physical activity a day across the week

  For adults over 64 the same guidelines apply, with a focus on flexibility and, balance and strength building.

  This can be achieved by doing several short sessions of very vigorous intensity activity or a mix of moderate, vigorous and very vigorous intensity activity depending on the day. The NHS also recommends breaking up long periods with no movement with some activity, which can even be walking or getting up for a certain amount of time.

• How to increase level of physical activity?

  

  Physical activity does not have to translate to a daily hour-long workout. The WHO suggests you can start with small things: walking, cycling and running from a point A to a point B. Taking the stairs rather than the lift. Going for a walk on your lunch break.

  There are clubs, leisure centres and school programmes that children can also take part in, providing them with exercise, fun, and opportunities to socialise.

  There are also sport clubs for adults, but do not underestimate the power of home workouts and classes, with or without equipment. Always remember to stretch in the mornings and evenings, to take time to move after long periods of activity and simply incorporate moderate movement into your day. If you are unsure where to start, you can also ask your GP or healthcare provider for advice.