Health Matters: getting every adult active every day
All adults should aim to be active daily and should include muscle strengthening activity, such as exercising with weights, yoga or carrying heavy shopping, on at least 2 days a week. This can help lower the risk of sarcopenia, or loss of muscle mass, which is associated with ageing but also occurs in response to immobility at any age. Individuals at risk of falls should also do balance exercises twice a week.
Loss of muscle can often then lead to a downward spiral in which reduced exercise capacity results in less activity being undertaken, and a worsening of the loss of capacity.
As well as being physically active, all adults are advised to minimise the time spent being sedentary (sitting) for extended periods. Even among individuals who are active at the recommended levels, spending large amounts of time sedentary increases the risk of adverse health outcomes.
Many adults spend in excess of 7 hours per day sedentary, and this typically increases with age.
Everyone should be encouraged to reduce the amount of sedentary time by:
- reducing time spent watching TV, using a computer or playing video games
- taking regular time not sitting during work
- breaking up sedentary time, such as swapping a long bus or car journey for walking part of the way
Read more about this guidance: Public Health England
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Walking for Health - Public Health 'One You'
Walking is a gentle, low-impact exercise that’s free and simple and available to everyone no matter what your level of fitness is.
Walking is a fantastic form of exercise for people of all ages and fitness levels who want to become more active. The easiest way to walk more is to make walking part of your lifestyle and include walking into your daily routine. For example; walking to the shops or going for a stroll with family or friends.
All you need is a good, comfy pair of supportive shoes/trainers and loose fitting clothing that allows you to move more freely.
Did You Know? Tonbridge and Malling Borough Council organise free, volunteer led Health Walks as an enjoyable way to meet new people and improve health. For more information please visit TMBC Health Walks.
Why move more?
There are so many reasons to be more active. Moving more is good for your body, your mind, helps to prevent serious health problems and it can help you sleep better too.
As well as lowering your risk of developing serious health problems, being active helps keep your heart healthy, keeps your muscles, bones and joints strong and can help improve your balance.
Research shows that physical activity can also boost self-esteem, mood and energy, as well as helping to prevent symptons and reducing your risk of stress, depression, dementia and Alzheimer’s disease.
Moving more helps to slow the natural breakdown of your bones and muscles, and helps you maintain a healthy weight and good circulation. It also helps maintain your brain.
Did you know that regualr exercise can reduce the risk of heart disease and strokes by up to 35% and getting type 2 diabetes by up to 40%; daily exercise can reduce the risk of developing depression or dementia by up to 30%.