The Chief Medical Officers 2011 UK Physical Activity Guidelines for Adults
Aim to be active daily, participating in at least 30 minutes of moderate physical activity on
5 or more days a week, or in multiple bouts of 10 minutes or more.
Benefits can be achieved also with combinations of moderate and vigorous activity.
In addition adults should improve muscle strength on at least 2 days a week and avoid
extended sedentary (sitting) periods in any week.
Key Messages
Physical inactivity KILLS MORE THAN SMOKING, DIABETES and OBESITY combined
Psychological well being is the commonest comment made on feedback questionnaires by
individuals who start increasing activity.
A fit and fat person has a lower risk of adverse health problems and death than an
unfit thin person.
The paradigm of sitting - that too much sitting or prolonged inactive muscle use,
increases the risk of obesity, metabolic syndrome, type 2 diabetes, cardiovascular
disease risk, cancer and total mortality, which is independent of daily moderate to
vigorous intensity physical activity.
Starting to Exercise
For many patients the thought of starting to exercise can be overwhelming. It is perceived as
difficult, painful, only gym based and that major commitment is required in order to be beneficial.
There are four important aspects of exercise;
The aim is to build up to a minimum of 30 minutes of moderate exercise on 5 or more days a week:
If this is too much, start with 10 minute walks and increase the activity by 2 minutes a day.
Set realistic goals. Every individual is different.
Encourage types of activity which the individual finds enjoyable, fun and sociable.
Try to incorporate more activity into daily life; stairs instead of escalators, park the car
when used, at the far side of a car park etc.