Chief Medical Officers Report
14 July 2011
A UK-wide, Chief Medical Officer's report presents new
physical activity guidelines covering early years; children and
young people; adults; and older adults.This is the first time UK
guidelines have included recommendations for under fives and
minimising sedentary behaviour:
EARLY YEARS (under 5s)
1. Physical activity should be encouraged from birth,
particularly through floor-based play and water-based activities in
safe environments.
2. Children of pre-school age who are capable of walking unaided
should be physically active daily for at least 180 minutes (3
hours), spread throughout the day.
3. All under 5s should minimise the amount of time spent being
sedentary (being restrained or sitting) for extended periods
(except time spent sleeping).
CHILDREN AND YOUNG PEOPLE (5-18 years)
1. All children and young people should engage in moderate to
vigorous intensity physical activity for at least 60 minutes and up
to several hours every day.
2. Vigorous intensity activities, including those that
strengthen muscle and bone, should be incorporated at least three
days a week.
3. All children and young people should minimise the amount of
time spent being sedentary (sitting) for extended periods.
ADULTS (19-64 years)
1. Adults should aim to be active daily. Over a week, activity
should add up to at least 150 minutes (2½ hours) of moderate
intensity activity in bouts of 10 minutes or more - one way to
approach this is to do 30 minutes on at least 5 days a week.
2. Alternatively, comparable benefits can be achieved through 75
minutes of vigorous intensity activity spread across the week or a
combination of moderate and vigorous intensity activity.
3. Adults should also undertake physical activity to improve
muscle strength on at least two days a week.
4. All adults should minimise the amount of time spent being
sedentary (sitting) for extended periods.
OLDER ADULTS (65+ years)
1. Older adults who participate in any amount of physical
activity gain some health benefits, including maintenance of good
physical and cognitive function. Some physical activity is better
than none, and more physical activity provides greater health
benefits.
2. Older adults should aim to be active daily. Over a week,
activity should add up to at least 150 minutes (2½ hours) of
moderate intensity activity in bouts of 10 minutes or more - one
way to approach this is to do 30 minutes on at least 5 days a
week.
3. For those who are already regularly active at moderate
intensity, comparable benefits can be achieved through 75 minutes
of vigorous intensity activity spread across the week or a
combination of moderate and vigorous activity.
4. Older adults should also undertake physical activity to
improve muscle strength on at least two days a week.
5. Older adults at risk of falls should incorporate physical
activity to improve balance and co-ordination on at least two days
a week.
6. All older adults should minimise the amount of time spent
being sedentary (sitting) for extended periods.
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