“New and important guidelines” have been released today about recommended physical activity levels for people in the UK. Click here to read them and see how you compare. Here are just a couple of my thoughts…
- It recommends aerobic activity (remember the golden rules of aerobic activity: Get out of breath, Stay out of breath, Do it often) AND ALSO muscle strengthening activity. And I know I sound like a sexist bastard when I say this (but I was brought up surrounded by women, my closest friends are women and i train a hell of a lot of women), but ladies! Pick up some heavy-arsed weights! Please! In 50 years time, I do not want to be pushing you round in your bathchairs because your bones have crumbled away through osteoporosis, because you wrongly thought you would get “bulky” if you picked up anything heavier than you bloody handbag! Click here to read everything I have written about getting stronger.
- It recommends “vigorous intensity” activity each week. This is more than just a gentle stroll…it means something that really works you hard and pushes you out of your comfort zone. Remember, “hard work” are not swear words.
These new guidelines also include the following points:
- “The intensity at which we exercise is key, and light activity such as strolling and housework is unlikely to have much positive impact on the health of most people. For aerobic exercise to be beneficial it must raise your heartbeat and make you sweat.
- The more exercise you do, the better. Everyone should do a minimum of 150 minutes a week of moderate-intensity aerobic exercise but that really is the minimum for health benefits. If you can go beyond 150 minutes, you’ll gain even more health benefits.
- Sedentary time (time spent sitting down to watch TV, use a computer, read or listen to music) is bad for your health, even for those who are achieving 150 minutes of exercise a week.”
In other words, it is saying that we should improve both our Background Activity and Peak Activity levels (click here for more information). And finally, how many of us do you think are meeting the old recommendations of 30 minutes of activity at least 5 times a week?
- England: 40% of men and 28% of women
- Northern Ireland: 33% of men and 28% of women
- Wales: 36% of men and 23% of women
- Scotland: 43% of men and 32% of women
If you are interested in getting some real health and fitness benefits from your training, contact me for some coaching!