07/08/2022
Click like if it's helpful
SIT LESS, MOVE AROUND MORE!
There is increasing evidence that, unless you are a wheelchair user, sitting down too much can be a risk to your health.
To reduce our risk of ill health from inactivity, we are advised to exercise regularly, at least 150 minutes a week, and reduce sitting time.
Studies have linked being inactive with being overweight and obese, type 2 diabetes, some types of cancer, and early death.
Sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat.
Many adults in the UK spend around 9 hours a day sitting. This includes watching TV, using a computer, reading, doing homework, travelling by car, bus or train but does not include sleeping.
The UK Chief Medical Officers' Physical Activity Guidelines report recommends breaking up long periods of sitting time with activity for just 1 to 2 minutes.
However, there is currently not enough evidence to set a time limit on how much time people should sit each day.
Nevertheless, some countries – such as Australia – have made recommendations that children limit screen time, such as TV and video games, to 1 to 2 hours a day. This is to reduce the time spent sitting.
Limitations with current research
Most of the evidence is based on observational studies, which have only shown an association between sitting and ill health but not a direct cause.
Under-5s
In children under 5, the advice is to limit the time they spend watching TV, travelling by car, bus or train, or being strapped into a buggy.
While this may be a challenge for busy parents, the advice reflects growing awareness that early life experiences and habits impact upon our health as adults.
Tips to reduce sitting time:
• do not leave a child in a pram or buggy, car seats or highchair for longer than 1 hour at a time
• reduce time spent in walking aids or baby bouncers
• reduce time spent in front of the TV or other screens
Physical activity guidelines for children (under 5 years)
Being physically active every day is important for the healthy growth and development of babies, toddlers and pre-schoolers.
For this age group, activity of any intensity should be encouraged, including light activity and more energetic physical activity.
Babies (under 1 year)
Babies should be encouraged to be active throughout the day, every day, in a variety of ways, including crawling.
If they're not yet crawling, encourage them to be physically active by reaching and grasping, pulling and pushing, moving their head, body and limbs during daily routines, and during supervised floor play.
Try to include at least 30 minutes of tummy time spread throughout the day when they're awake.
Once babies can move around, encourage them to be as active as possible in a safe and supervised play environment.
More ideas on how to keep your baby or toddler active:
Toddlers (aged 1 to 2)
Toddlers should be physically active every day for at least 180 minutes (3 hours). The more the better. This should be spread throughout the day, including playing outdoors.
The 180 minutes can include light activity such as standing up, moving around, rolling and playing, as well as more energetic activity like skipping, hopping, running and jumping.
Active play, such as using a climbing frame, riding a bike, playing in water, chasing games and ball games, is the best way for this age group to get moving.
Pre-schoolers (aged 3 to 4)
Pre-schoolers should spend at least 180 minutes (3 hours) a day doing a variety of physical activities spread throughout the day, including active and outdoor play. The more the better.
The 180 minutes should include at least 60 minutes (1 hour) of moderate-to-vigorous intensity physical activity.
Children under 5 should not be inactive for long periods, except when they're asleep. Watching TV, travelling by car, bus or train, or being strapped into a buggy for long periods are not good for a child's health and development.
All children under 5 who are overweight can improve their health by meeting the activity guidelines, even if their weight does not change. To achieve and maintain a healthy weight, they may need to do additional activity and make dietary changes.
What can you do if your child is overweight?
Physical activity ideas for under 5s
All movement counts. The more the better.
• tummy time
• playing with blocks and other objects
• messy play
• jumping
• walking
• dancing
• swimming
• playground activities
• climbing
• skipping
• active play, like hide and seek
• throwing and catching
• scooting
• riding a bike
• outdoor activities
Children and teenagers
For children and teenagers aged 5 to 18, reducing sitting time includes anything that involves moving in and around the home, classroom or community.
Tips to reduce sitting time:
• consider ways for children and teenagers to "earn" screen time
• agree a family limit to screen time per day
• make bedrooms a TV, computer/laptop and phone-free zone
• set "no screen time" rules to encourage other activities
• encourage participation in house chores such as setting the table or taking the bins out
• choose gifts such as a scooter, skateboard, ball or kite to encourage active play
Parents could lead by example by also reducing their TV time and other sitting-based tasks.
Physical activity guidelines for children and young people
How much physical activity should children and young people aged 5 to 18 do to keep healthy?
Children and young people need to do 2 types of physical activity each week:
• aerobic exercise
• exercises to strengthen their muscles and bones
Children and young people aged 5 to 18 should:
• aim for an average of at least 60 minutes of moderate or vigorous intensity physical activity a day across the week
• take part in a variety of types and intensities of physical activity across the week to develop movement skills, muscles and bones
• reduce the time spent sitting or lying down and break up long periods of not moving with some activity. Aim to spread activity throughout the day
What counts as moderate activity?
Moderate intensity activities will raise your heart rate, and make you breathe faster and feel warmer.
One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing.
Children and young people should do a range of different activities across the week.
Examples include:
• walking to school or walking the dog
• playground activities, including jumping, running and catching
• physical education
• sports, like football or tennis
• swimming
• skipping
• dancing
• skateboarding or rollerblading
• cycling
What activities strengthen muscles and bones?
Examples include:
• gymnastics
• football
• jumping
• martial arts
• resistance exercises with exercise bands, weight machines or handheld weights
• sit-ups, press-ups and other similar exercises
Adults
Adults aged 19 to 64 are advised to try to sit down less throughout the day, including at work, when travelling and at home.
Tips to reduce sitting time:
• stand on the train or bus
• take the stairs and walk up escalators
• set a reminder to get up every 30 minutes
• place a laptop on a box or similar to work standing
• stand or walk around while on the phone
• take a walk break every time you take a coffee or tea break
• walk to a colleague's desk instead of emailing or calling
• swap some TV time for more active tasks or hobbies
Older people
Some older people (aged 60 and over) are known to spend 9 hours or more each day sitting.
Tips to reduce sitting time:
• avoid long periods sat in front of a TV or computer
• stand up and move during TV advert breaks
• stand or walk while on the phone
• use the stairs as much as possible
• take up active hobbies such as gardening and DIY
• join in community-based activities, such as dance classes and walking groups
• take up active play with grandchildren, if you have them
• do most types of housework
Physical activity guidelines for older adults
Older adults should do some type of physical activity every day. It can help to improve your health and reduce the risk of heart disease and stroke.
Speak to a GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness.
Adults aged 65 and over should:
• aim to be physically active every day, even if it's just light activity
• do activities that improve strength, balance and flexibility on at least 2 days a week
• do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both
• reduce time spent sitting or lying down and break up long periods of not moving with some activity
If you've fallen or are worried about falling, doing exercises to improve your strength, balance and flexibility will help make you stronger and feel more confident on your feet.
What counts as light activity?
Light activity is moving rather than sitting or lying down.
Examples of light activity include:
• getting up to make a cup of tea
• moving around your home
• walking at a slow pace
• cleaning and dusting
• vacuuming
• making the bed
• standing up
What counts as moderate intensity activity?
Moderate intensity activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing.
Examples of moderate intensity activities include:
• walking for health
• water aerobics
• riding a bike
• dance for fitness
• doubles tennis
• pushing a lawn mower
• hiking
What counts as vigorous intensity activity?
Vigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath.
In general, 75 minutes of vigorous intensity activity can give similar health benefits to 150 minutes of moderate intensity activity.
Most moderate intensity activities can become vigorous if you increase your effort.
Examples of vigorous activities include:
• running
• aerobics
• swimming
• riding a bike fast or on hills
• singles tennis
• football
• hiking uphill
• dance for fitness
• martial arts
Cosyn Wellness cares!
