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Adults should do muscle building exercises, such as weightlifting, twice a week, while older people should put on their dance shoes, according to the advice of an expert.
Activities to develop or maintain strength in the major muscle groups should be performed at least twice a week, in accordance with the Physical Activity Guidelines of the UK Chief Medical Officers.
Examples of these could include:
‣ lifting weights;
Use of resistance machines;
‣ intensive gardening;
‣ carry heavy purchases;
Holding and holding young children.
The guidelines recommend repeating them until the muscles are temporarily "exhausted" and unable to repeat the exercise until they are rested.
Strength – based exercise can help delay the natural decline of muscle mass and bone density from around the age of 50.
This is considered a key reason why older people lose their ability to perform daily tasks.
People aged 65 and over are advised to focus on activities that enhance or maintain muscle strength, balance, and flexibility, such as bowls, dancing, and tai chi.
It could also help to minimize the risk of falling – the first reason why older people are brought to surgery, education and planning.
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The guidelines state: "Physical activity plays a changing role in the lives of seniors, and for some, it focuses more on maintaining the independence and management of disease symptoms than on preventing primary disease. .
"There is enough knowledge about the benefits associated with physical activity in older people to categorically assert that they outweigh the risks.
"In elderly adults with frailty, moderate to severe dementia, or a history of vertebral fractures or regular falls, it may be more appropriate for all new exercises to be initially supervised by a qualified professional to ensure the safety of the patient. Efficiency and safety techniques to prevent injury. "
Professor Dame Sally Davies, Chief Medical Officer for England, added: "Physical activity is an underestimated asset of our clinical arsenal.It is inexpensive and offers a long list of professionals. health benefits.
"As we grow older, our muscles weaken and we can become stiff, resulting in falls and difficulty performing our daily activities. Physical activity can prevent frailty and promote the mobility of older people.
"By staying active throughout the day and through hobbies, we can slow the decline of muscles and bones, allowing us to stay independent longer."
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Whatever their age, it is advisable to minimize or dissociate sedentary periods, as far as possible, according to the guidelines.
They say that sitting for long periods of time is harmful, even for people who reach the recommended levels of physical activity each week.
For the first time, the council includes information for pregnant women and people with disabilities.
According to the guidelines, adults with or without disabilities can enjoy the same benefits of exercise, adding that "any myth that physical activity would be inherently detrimental to people with disabilities should be dispelled."
Exercise, including strength training, can also be safely recommended to women during and after pregnancy.
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The benefits of exercise during pregnancy include reduced blood pressure, improved cardiorespiratory fitness; lower gestational weight gain and lower risk of gestational diabetes.
During the year following birth, new mothers can improve their emotional well-being and weight gain after childbirth.
The guidelines also indicated that high intensity interval training – short periods of high activity with rest periods – could be as effective as moderate to vigorous exercise.
The guidelines indicate that the popular exercise trend, known as HIIT, provides "clear benefits" for adult health, but that additional research is needed to identify the optimal amount and form. to recommend.
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Each week, adults should exercise at moderate intensity for at least 150 minutes, at a vigorous intensity for 75 minutes or at a very vigorous activity for even less time.
The previous notice, according to which this should be undertaken in periods of at least 10 minutes, spread over most days of the week, was deleted.
They now say that people can still enjoy the benefits even if they are concentrated in one or two weekly sessions.
They hope the updated tips "will act as a catalyst for a change in attitude towards physical activity".
Huw Edwards, chief executive of ukactive, nonprofit health organization, said: "In previous versions of the guidelines of the medical advisors, the focus was on the importance of the Moderate to vigorous aerobic physical activity, with the importance of muscle strength and activities to promote it as a second violin.
"The latest guidelines further reflect the evidence and importance of activities such as resistance training for all adults, reflecting their equal position against the recommendations for aerobic activities. Ukactive is proud to support these guidelines and our research institute integrates them. "
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PA Media
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