Sport and Physical Activity Strategy - Argyll and Bute Council

12 Sport and Physical Activity StrategyRecommended Activity LevelsEARLY YEARS (under 5s)CHILDREN AND YOUNGPEOPLE (5–18 years)ADULTS (19–64 years)OLDER ADULTS (65+ years)•1. Physical activityshould be encouragedfrom birth, particularlythrough floor-basedplay and water-basedactivities in safeenvironments.•2. Children of preschoolage who arecapable of walkingunaided should bephysically active dailyfor at least 180 minutes(3 hours), spreadthroughout the day.•3. All under 5s shouldminimise the amount oftime spent beingsedentary (beingrestrained or sitting) forextended periods(except time spentsleeping).1. All children and youngpeople should engage inmoderate to vigorousintensity physical activityfor at least 60 minutesand up to several hoursevery day.•2. Vigorous intensityactivities, including thosethat strengthen muscleand bone, should beincorporated at leastthree days a week.•3. All children and youngpeople should minimisethe amount of time spentbeing sedentary (sitting)for extended periods.References Department of Health (2011) Start Active Stay Active British Heart Foundation (2011) Coronary heart disease statistics in Scotland ACSM Current Comment (2010) Exercise for Persons with Chronic Obstructive Pulmonary Disease1. Adults should aim to be activedaily. Over a week, activity shouldadd up to at least 150 minutes (2½hours) of moderate intensity activityin bouts of 10 minutes or more – oneway to approach this is to do 30minutes on at least 5 days a week.•2. Alternatively, comparable benefitscan be achieved through 75 minutesof vigorous intensity activity spreadacross the week or a combination ofmoderate and vigorous intensityactivity.•3. Adults should also undertakephysical activity to improve musclestrength on at least two days a week.•4. All adults should minimise theamount of time spent beingsedentary (sitting) for extendedperiods.1. Older adults who participate in any amountof physical activity gain some health benefits,including maintenance of good physical andcognitive function. Some physical activity isbetter than none, and more physical activityprovides greater health benefits.2. Older adults should aim to be active daily.Over a week, activity should add up to at least150 minutes (2½ hours) of moderate intensityactivity in bouts of 10 minutes or more – oneway to approach this is to do 30 minutes on atleast 5 days a week.3. For those who are already regularly active atmoderate intensity, comparable benefits can beachieved through 75 minutes of vigorousintensity activity spread across the week or acombination of moderate and vigorous activity.4. Older adults should also undertake physicalactivity to improve muscle strength on at leasttwo days a week.5. Older adults at risk of falls should incorporatephysical activity to improve balance and coordinationon at least two days a week.6. All older adults should minimise the amountof time spent being sedentary (sitting) forextended periods.July 31, 2012