The World Health Organisation (Global status report on physical activity 2022) highlights the unbelievably high cost of physical inactivity in the first-ever global report and estimates that between 2020 and 2030, almost 500 million people are likely to develop heart disease, obesity, diabetes or other noncommunicable diseases (NCDs). They state that this will be attributable to a lack of physical activity, and that it will cost 27 billion $US annually, if governments don’t take urgent action to encourage more physical activity among their populations.
The evidence shows that sedentary activity in the older population is becoming much more of a problem, and that it is responsible for around 3.2 million deaths per year.
In the UK, physical inactivity is associated with 1 in 6 deaths, and this is estimated to cost the UK £7.4 billion annually (including £0.9 billion to the NHS alone).
The UK population is in fact around 20% less active than in the 1960s, possibly partly due to the increased use of technology and ‘effort saving’ devices – like remote controls and Alexa! However, if current trends continue, it will be 35% less active by 2030.
Many people don’t realise that physical activity has significant benefits for health, (both physical and mental health), and that it can help to prevent and manage over 20 chronic conditions and diseases, including heart disease and stroke, type 2 diabetes, obesity, depression, and even some cancers (breast cancer and colon and rectal cancer to name a few). (See infographic below).
Physical activity: applying All Our Health – GOV.UK (www.gov.uk 2022) WHO highlights high cost of physical inactivity in first-ever global report
So what is ‘Regular Physical Activity?
Guidelines
The UK Chief Medical Officers’ Physical Activity Guidelines (2019) suggest the following:
In order to gain health benefits Adults (19-64) should:
- Be physically active very day. Any activity is better than none, more is better still
- Strengthening activities – 2+ days a week, although any is better than none.
- Weekly 150mins moderate intensity activity (e.g. brisk walking/cycling) or 75min vigorous (e.g. running) or shorter duration very vigorous activity (e.g. sprinting/stair climbing) or an equivalent combination of each
- Minimise time spent sitting, break up periods of being inactive with physical activity (at least light)
In order to gain health benefits Older Adults (65+) should:
- Be active every day. Any activity that helps maintain physical and mental health, wellbeing and social functioning,
- At least 2 days/week – physical activities aimed at strengthening, balance and flexibility (can be combined with aerobic activity).
- Weekly 150mins moderate intensity or 75min vigorous (or shorter duration very vigorous activity or an equivalent combination of each) – building up from current levels.
- Break up prolonged periods of being sedentary (sitting) with light activity such as hourly standing practice .
- More is better than none and even light activity is better than being sedentary (even standing)
- Be active every day. Any activity that helps maintain physical and mental health, wellbeing and social functioning,
With an emphasis on:
Some is good, more is better
Even a little movement is better than nothing!
It’s never too late to start!
Every minute counts!
Most importantly
The guidelines categorically state that the benefits associated with physical activity in older adults outweigh the risks. The barriers and risks of course, can sometimes be difficult to overcome. It is therefore important to seek guidance where necessary from an appropriately trained professional, who can carry out an individualised assessment for those with specific needs.
You can also refer to the HCPA Sit Less Move More Brochure for general guidance.