sabrina lynn senior health improvement officer - physical activity southern health & social care...
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Sabrina Lynn
Senior Health Improvement Officer - Physical Activity
Southern Health & Social Care Trust
Physical ActivityActive Lifestyles
Keeping ActiveMoving More
“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
Definitions of Physical Activity
For everyone/all ages
Prevent and manage over 20 chronic conditions, including coronary heart disease, stroke, type 2 diabetes, cancer, obesity, mental health problems and musculoskeletal conditionsContributes to &/maintains a healthy weightImproves self-confidence/ mood and self‑esteem
Children under 5 years
Develops motor skillsImproves cognitive developmentEnhances bone and muscular developmentSupports learning of social skillsDevelops movement and co-ordination
Benefits of Physical Activity
Children & Young People (Aged 6-18 years)Improves cardiovascular healthImproves bone healthDevelops new social skills
Adults (19-64 years)Helps maintain ability to perform everyday tasks with easeReduces symptoms of depression and anxiety
Older Adults (65+ years)Helps maintain cognitive functionHelps maintain ability to carry out daily living activitiesReduces the risk of fallsReduction in bone and muscle loss associated with age
Benefits of Physical Activity
Physical Activity Guidelines 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
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Encouraged from birth to be active throughFloor based & water based activity in safe environments
Key Physical Activity Messages Early Years Under 5s
Under 5s who are not walking should be :
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
Minimise sedentary (restrained or sitting) periodsExcept time spent sleeping
Under 5s who are walking should aim to be active DAILY and engage in:
All Under 5s should :
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At least 60 minutes of Moderate - Vigorousphysical activity & up to several hours every day
Key Physical Activity Messages Children & Young People Aged 5 - 18
Children & young people should aim to be active DAILY and engage in:
3 times a week - Vigorous intensity activity to strengthen muscle & bone
Minimise sedentary (sitting) periods
For heath benefits activities should last 10 minutes or more It all adds up!
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150 minutes of moderate physical activity over a week *Or simply
30 minutes on most days of the week (at least 5 days)
Adults should aim to be active DAILY and achieve at least:
2 times a week - Activity to improve muscle strength
Minimise sedentary (sitting) periods
For heath benefits activities should last 10 minutes or more It all adds up!
Key Physical Activity Messages Adults aged 19 – 64 years
*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
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150 minutes of moderate physical activity over a week*Or simply
30 minutes on most days of the week (at least 5 days)
Key Physical Activity Messages Older Adults aged 65+
Older Adults should aim to be active DAILY and achieve at least:
2 times a week - Activity to improve muscle strength
Minimise sedentary (sitting) periods
For heath benefits activities should last 10 minutes or more - It all adds up!
2 times a week - Activity to improve balance & coordination – reducing the risk of falls
*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
How can we easily assess intensity?
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Moderate Intensity Activity
Vigorous
Intensity Activity
Improve muscle & bone strength
Improve balance & coordination
Minimising sedentary behaviour
Under 5’s -walking
(Ideas to get active)
Brisk Walking
Cycling – level ground
Ballroom dancing
Bike riding
Playground activities
Water aerobics
Ballroom dancing
General gardening
Pushing a lawn mower
Walking downstairs/ downhill
Playing Frisbee
Playing with children/ grandchildren
Running
Sports e.g. swimming/football etc.
Climbing stairs
Race walking
Aerobic dancing
Jumping rope
Heavy gardening (continuous digging or hoeing)
Hiking uphill or with a heavy backpack
Roller skating/blading
Wheelchair basketball
Carrying a small child upstairs
Exercising with Weights
Carrying/moving heavy loads e.g. groceries
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
Gymnastics
Hopscotch
Balance Beam/chalk a line on the ground
Playing with balls – various sizes – catching/throwing/bouncing/kicking
Various martial arts
Tai Chi
Yoga
Strength & balance programmes
Sit/exercise on an exercise ball (caution required if unfamiliar)
Moving to music
Reduce time watching TV/using computer/playing video games
Take regular walk breaks
Reduce time in infant carriers/seats
Reduce time in walking aids/baby bouncers
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
Structured or unstructured play
Energetic play
Climbing frames/riding a bike
Running/chasing games
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
The ActivesThose 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
Differences in the older population
NI Health & Wellbeing Survey 2012/13
Current adult/older adult physical activity levels
“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
Physical Inactivity
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)
Sedentary behaviour
Functional capacity declines with age– Accelerated by low levels of physical activity
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
Consequences of inactive & sedentary behaviours
Sedentary Time on weekdays
NI Health & Wellbeing Survey 2012/13
Sedentary Time on weekend days
NI Health & Wellbeing Survey 2012/13
Biological & demographic factorsMen tend to be more activePA participation decreases with agePeople living alone are more likely to have lower PA than married peers
Factors influencing physical activity in older adults
Psychological factorsParticipation in PA is positively affected by:Belief in ability to be activeConfidence in physical abilitiesPerceptions of riskParticipation in PA is negatively affected by:Fear of falling or over exertionConcern for personal safety
Social factorsInfluenced & supported by ‘significant others’ health professional, family, friends
Environmental factorsLack of transportHaving somewhere interesting to goLack of suitable opportunities and settings
British Heart Foundation
Downward spiral of physical activity function and decline
Increasing physical activity throughout the life course
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!
Key messages for keeping active
Start Young Stay Strong
Sabrina Lynn
Senior Health Improvement Officer - Physical Activity
Southern Health & Social Care Trust
028 3831 1525