Sabrina Lynn Senior Health Improvement Officer - Physical Activity

1. Physical Activity Active Lifestyles Keeping Active Moving More Sabrina Lynn Senior Health Improvement Officer - Physical Activity Southern Health & Social Care Trust

2. 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

3. 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 conditions Contributes to &/maintains a healthy weight Improves self-confidence/ mood and self‑esteem Children under 5 years 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

4. 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 Benefits of Physical Activity

5. 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

6. 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

7. 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

8. Key Physical Activity Messages Adults aged 19 – 64 years Adults should aim to be active DAILY and achieve at least: 150 minutes ofmoderatephysical activity over a week * Or simply 30minutes on most days of the week (at least5days) 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

9. 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 30minutes on most days of the week (at least5days) 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

10. How can we easily assess intensity?

12. 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

13. Current adult/older adult physical activity levels NI Health & Wellbeing Survey 2012/13

14. 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

15. Sedentary behaviour • 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)

16. Consequences of inactive & sedentary behaviours • 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

17. Sedentary Time on weekdays NI Health & Wellbeing Survey 2012/13

18. Sedentary Time on weekend days NI Health & Wellbeing Survey 2012/13

19. Factors influencing physical activity in older adults Psychological factors Participation in PA is positively affected by: • Belief in ability to be active • Confidence in physical abilities • Perceptions of risk Participation in PA is negatively affected by: • Fear of falling or over exertion • Concern for personal safety Biological & demographic factors • Men tend to be more active • PA participation decreases with age • People living alone are more likely to have lower PA than married peers Environmental factors • Lack of transport • Having somewhere interesting to go • Lack of suitable opportunities and settings Social factors • Influenced & supported by ‘significant others’ health professional, family, friends

20. Downward spiral of physical activity function and decline British Heart Foundation

21. Increasing physical activity throughout the life course

22. Key messages for keeping active • 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!

23. Start Young Stay Strong

24. Sabrina Lynn Senior Health Improvement Officer - Physical Activity Southern Health & Social Care Trust Sabrina.lynn@southerntrust.hscni.net 028 3831 1525