Walking is not enough, according to the report (unless you're on the way to a dance)

Walking is not enough, according to a new study that reveals a significant shift between the exercise that people need and what they actually do.

Those who think 10,000 steps a day or a daily walk meant that they were doing enough to stay in shape and in good health were wrong, says the English report. People should also do tai chi, weightlifting or ballroom dancing – although carrying heavy shopping bags can do the trick.

Aerobic exercise, such as walking or gardening, is good for the heart. The Public Health England (PHE) review has indicated that muscle and bone building and balance activities are essential for future health and well-being, but they are neglected.

In the elderly, low muscle strength increases the risk of falling by 76%, said PHE. Those who have already fallen are three times more likely to fall again. Strengthen and balance activities not only help prevent falls, but also help improve mood, sleep patterns, increase energy levels and reduce the risk of premature death.

"Understanding to walk more and do aerobic activity, grew up, but the need for all of us to do two sessions of strength and balance the exercise of a week has been the Cinderella of public health boards, "said Louise Ansari of the Center for Aging Better, a charity with a lottery funding a few years ago, who co-wrote the journal with PHE.

In 2011, the four UK chief doctors issued guidelines containing three exercises and tips on activities, but only a part was well followed.The march became more and more popular but fewer people agreed to stand and to sit less and muscle building and balance have been largely forgotten.

According to the National Physical Activity Plan of the Irish Government – published in 2016 – all adults should have at least less 30 minutes of moderate activity, five days a week. According to the plan, children and youth should be active at a moderate to vigorous level for at least 60 minutes a day, including muscle building, flexibility, and bone strengthening exercises three times a week.

their top in their thirties, said Ansari, and muscle tone continues as we reach 40, unless we actively work there. According to the evidence review, the best forms of exercise are ball games, racket sports, dancing, Nordic walking and bodybuilding – usually with weights but with weight exercises. that can be done anywhere.

arms and legs, strengthening the muscles and helping us keep our balance. In Nordic walking, for example, two poles are used

Ansari said that the type of exercise required depends on the physical form of a person. "If you are a reasonably fit adult and you are walking, you should also do yoga or tai chi or racket or bodybuilding sports that could be part of a class. structured exercises You can do two long sessions a week, I do an hour and a quarter of tai chi every week, it helps my balance, I should also do something like badminton and circuit or bodybuilding. "

But the exercise should not be in a gym, she added. "You can also make sure to go up and down the stairs instead of taking the elevator.This is a resistance training.Your body provides resistance.You are not obliged to go to the gym as long as you feel the pain in your muscles. "

Dance of all kinds is good for muscles and balance, from folk to salsa at the ballroom. "If you do not feel able to go to a full dance class because you're a little frail, stay on one leg for 30 seconds a day or tai chi is very good."

Ansari said that she did not use a gym. "I'm not going to lift weights, but I'm sure I carry things home and carry things – consciously lifting weight."

The board is not just for people elderly. "Along with aerobic exercise such as brisk walking, all adults should aim to strengthen and balance activities twice a week," said Dr. Alison Tedstone, head of food, l & # 39; obesity and physical activity at PHE. "On average, we all live longer and this mix of physical activity will help us stay healthy in our youth and stay independent as we get older."

Examination of evidence goes now to the four chief military doctors. guidance next year.

– Guardian