Google+ Running in Cork, Ireland: UK's top doctors advise doing muscle strengthening exercises twice a week

Wednesday, September 11, 2019

UK's top doctors advise doing muscle strengthening exercises twice a week

New guidance from the UK's top doctors says that adults are advised to do muscle-strengthening exercises twice a week, as well as aerobic exercise. This comes on back of a warning that most children and adults are not active enough.

Prof Sally Davies, England's chief medical officer, said ..."We need more active travel, we need people to get off the bus or the tube a stop early. We need people to climb stairs instead of getting in a lift. We need to be more active."

The following guidelines recommend that adults build strength and balance to help stave off the natural decline in muscle mass and bone density that starts around the age of 50.

For 19-64 year olds
... aim to be physically active every day
... develop or maintain strength of muscles by doing heavy gardening, carrying heavy shopping or resistance exercise - 2 days a week
... at least 150 minutes of activity, such as brisk walking or cycling, or 75 minutes of vigorous activity like running each week
... minimise time spent being sedentary - break up long periods of inactivity

For over-65s
... some physical activity is better than none
... on two days a week, activity to improve muscle strength, balance and flexibility, including Tai Chi, dance, bowls and aqua-aerobics
... each week, 150 minutes of moderate-intensity aerobic activity, building up gradually
... break up prolonged periods of being sedentary with light activity when possible, at least with standing

More info in this news item from the BBC News website.

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