Physical Activity
Active Lifestyles
Keeping Active
Moving More
Sabrina Lynn
Senior Health Improvement Officer - Physical Activity
Southern Health & Social Care Trust
Definitions of Physical Activity
“Physical activity is all movements in everyday life, work, recreation,
exercise, and sporting activities...”
World Health Organisation, 1997
‘Activities that involve movement of all the major muscle groups and the
body (trunk) from one place to another.’
Start Active, Stay Active, 2011
Benefits of Physical Activity
For everyone/all ages

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Prevent and manage over 20 chronic conditions, including coronary heart
disease, stroke, type 2 diabetes, cancer, obesity, mental health problems and
musculoskeletal conditions
Contributes to &/maintains a healthy weight
Improves self-confidence/ mood and self-esteem
Children under 5 years


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Develops motor skills
Improves cognitive development
Enhances bone and muscular development
Supports learning of social skills
Develops movement and co-ordination
Benefits of Physical Activity
Children & Young People (Aged 6-18 years)

Improves cardiovascular health

Improves bone health

Develops new social skills
Adults (19-64 years)

Helps maintain ability to perform everyday tasks with ease

Reduces symptoms of depression and anxiety
Older Adults (65+ years)

Helps maintain cognitive function

Helps maintain ability to carry out daily living activities

Reduces the risk of falls

Reduction in bone and muscle loss associated with age
Physical Activity Guidelines
• July 2011
• Chief Medical Officers of 4 UK home
countries
• 4 age groups
• Importance of actvity from birth
• Minimum recommendation for health
5
Key Physical Activity Messages
Early Years Under 5s
Under 5s who are not walking should be :
Encouraged from birth to be active through
Floor based & water based activity in safe environments
Under 5s who are walking should aim to be active DAILY and engage in:
at least 180 minutes (3 hours)*
spread throughout the day
*Most UK pre-school children spend 120-150 minutes a day being active –
the guideline above means adding a further 30 – 60 minutes per day
All Under 5s should :
Minimise sedentary (restrained or sitting) periods
Except time spent sleeping
6
Key Physical Activity Messages
Children & Young People Aged 5 - 18
Children & young people should aim to be active DAILY and engage in:
At least 60 minutes of Moderate - Vigorous
physical activity & up to several hours every day
For heath benefits activities should last 10 minutes or more
It all adds up!
3 times a week - Vigorous intensity activity to
strengthen muscle & bone
Minimise sedentary (sitting) periods
7
Key Physical Activity Messages
Adults aged 19 – 64 years
Adults should aim to be active DAILY and achieve at least:
150 minutes of moderate physical activity over a week *
Or simply
30 minutes on most days of the week (at least 5 days)
For heath benefits activities should last 10 minutes or more
It all adds up!
2 times a week - Activity to improve muscle strength
Minimise sedentary (sitting) periods
*For those already active at a moderate intensity , comparable benefits can be achieved through
75 minutes of vigorous intensity activity/week or a combination of moderate & vigorous
8
Key Physical Activity Messages
Older Adults aged 65+
Older Adults should aim to be active DAILY and achieve at least:
150 minutes of moderate physical activity over a week*
Or simply
30 minutes on most days of the week (at least 5 days)
For heath benefits activities should last 10 minutes or more It all adds up!
2 times a week - Activity to improve muscle strength
2 times a week - Activity to improve balance &
coordination – reducing the risk of falls
Minimise sedentary (sitting) periods
*For those already active at a moderate intensity , comparable benefits can be achieved through
75 minutes of vigorous intensity activity/week or a combination of moderate & vigorous
9
How can we easily assess intensity?
Moderate
Intensity
Activity
Vigorous
Brisk Walking
Running
Cycling – level
ground
Sports e.g.
swimming/football
etc.
Ballroom dancing
Intensity Activity
Bike riding
Climbing stairs
Playground
activities
Race walking
Water aerobics
Jumping rope
Ballroom dancing
Heavy gardening
(continuous
digging or hoeing)
General
gardening
Pushing a lawn
mower
Aerobic dancing
Hiking uphill or
with a heavy
backpack
Walking
downstairs/
downhill
Roller
skating/blading
Playing Frisbee
Wheelchair
basketball
Playing with
children/
grandchildren
Carrying a small
child upstairs
Improve muscle
& bone strength
Improve balance
& coordination
Exercising with
Weights
Gymnastics
Carrying/moving
heavy loads e.g.
groceries
Balance
Beam/chalk a line
on the ground
Activities that
involve stepping &
jumping e.g.
dance
Chair aerobics
Swinging on
playground
equipment
Climbing stairs
Hopping &
skipping
Sports such as
Gymnastics/tennis
Walking uphill
Using resistance
bands
Hopscotch
Minimising
sedentary
behaviour
Reduce time
watching TV/using
computer/playing
video games
Under 5’s walking
(Ideas to get
active)
Structured or
unstructured play
Energetic play
Take regular walk
breaks
Playing with balls
– various sizes –
catching/throwing/
bouncing/kicking
Climbing
frames/riding a
bike
Reduce time in
infant
carriers/seats
Running/chasing
games
Various martial
arts
Reduce time in
walking aids/baby
bouncers
Tai Chi
Yoga
Strength &
balance
programmes
Sit/exercise on an
exercise ball
(caution required if
unfamiliar)
Moving to music
Avoid using the
TV for winding
down – instead
read a book with
your children
Parent &
grandparents be a
role model for
children and limit
sedentary periods
11
Walking/skipping
Under 5’s – not
walking
(Ideas to get
active)
Tummy time
Reaching for &
grasping objects
Pulling/pushing &
playing with other
people
Parent & baby
swim
Differences in the older population
The Actives
Those who are already active, either through daily walking, an active job
and/or who are engaging in regular recreational or sporting activity.
In Transition
Those whose physical function is declining due to low levels of activity, too
much sedentary time, and who may have lost muscle strength, and/or are
overweight but otherwise remain reasonably healthy.
Frail Elderly
Those who are frail or have very low physical or cognitive function perhaps
as a result of chronic disease such as arthritis, dementia, or very old age
itself
Current adult/older adult
physical activity levels
NI Health & Wellbeing Survey 2012/13
Physical Inactivity
“doing no or very little physical activity at work, home, for
transport or during discretionary time…..not reaching
physical activity guidelines deemed necessary to benefit
public health”
World Health Organisation
Sedentary behaviour
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Not simply defined by a lack of physical activity
Refers to a group of behaviors that occur whilst sitting or lying
down & that typically require very low energy expenditure
Low energy requirements distinguish sedentary behaviour from
other behaviour whist seated e.g. chair based exercise (greater
effort and energy required)
Consequences of
inactive & sedentary behaviours

Functional capacity declines with age
– Accelerated by low levels of physical activity

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Even with healthy active people strength, endurance,
balance, bone density & flexibility decline by 10% per
decade
Muscle power declines at 30% per decade
Loss of physical function impacts on ability to:
– Maintain independence, perform activities of day living
Sedentary Time on weekdays
NI Health & Wellbeing Survey 2012/13
Sedentary Time on weekend days
NI Health & Wellbeing Survey 2012/13
Factors influencing
physical activity in older adults
Biological & demographic factors

Men tend to be more active
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PA participation decreases with age
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People living alone are more likely to
have lower PA than married peers
Environmental factors
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Lack of transport
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Having somewhere interesting to go
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Lack of suitable opportunities and
settings
Psychological factors
Participation in PA is positively affected by:

Belief in ability to be active
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Confidence in physical abilities
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Perceptions of risk
Participation in PA is negatively affected
by:
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Fear of falling or over exertion
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Concern for personal safety
Social factors

Influenced & supported by ‘significant
others’ health professional, family,
friends
Downward spiral of physical activity
function and decline
British Heart Foundation
Increasing physical activity
throughout the life course
Key messages for keeping active
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You can start being active at any age or stage and enjoy the
benefits
Make enjoyable activities – walking, cycling, dance, swimming,
gardening or whatever that may be – part of everyday life

Minimise sedentary activities

Build activity into your day – take the stairs, walk to the shops

Choose activities you enjoy as you are more likely stick with
them and be motivated to do them!
Start Young
Stay Strong
Sabrina Lynn
Senior Health Improvement Officer - Physical Activity
Southern Health & Social Care Trust
Sabrina.lynn@southerntrust.hscni.net
028 3831 1525