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<\/a><\/p>\nThe CMOs said in their report that \u201cif physical activity were a drug, we would refer to it as a miracle cure, due to the great many illnesses it can prevent or treat\u201d.<\/p>\n
The new guidance reiterates that adults should do at least 150 minutes per week of exercise \u2013 unchanged from the previous guidance.<\/p>\n
However, there is now more of a focus on why small amounts of movement add up, and the CMOs have issued a new warning to people on weight-loss drugs to do resistance training to prevent losing muscle mass.<\/p>\n
The guidance sets out how:<\/p>\n
\u2013 Adults should be physically active every day \u2013 \u201cany activity is better than none, and more is better still\u201d. Across a week, adults should accumulate at least 150 minutes of moderate intense activity, such as brisk walking or cycling, or 75 minutes of vigorous activity, such as running, or a combination of these.<\/p>\n
\u2013 Muscle strengthening activity should be done on at least two days a week, \u201cbut any strength activity is better than none\u201d. People should aim to do what they are capable of, such as lifting weights or sitting and working with resistance bands. People on weight-loss drugs \u2013 who are at risk of shedding muscle as well as fat \u2013 should particularly heed this part of the recommendation.<\/p>\n
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People are being encouraged to use weights (Tim Goode\/PA) <\/p>\n
\u2013 Adults should minimise the amount of time they are sedentary and should break up long periods of inactivity by moving around. The guidance said \u201cprolonged sitting is harmful, even in people who achieve the recommended levels of moderate to vigorous physical activity\u201d.<\/p>\n
\u2013 Babies aged under one should be active several times every day in a variety of ways, such as crawling or playing on the floor. Babies who are not yet mobile should have at least 30 minutes of tummy time spread throughout the day.<\/p>\n
\u2013 In toddlers aged one to two, at least three hours per day should include activity, such as outdoor play.<\/p>\n
\u2013 Children aged three to four should spend at least three hours a day in a variety of activities, including outdoor play.<\/p>\n
\u2013 Those aged five to 18 should engage in moderate to vigorous activity for at least 60 minutes per day across the week. This can include PE, walking, cycling or scooting to school, after-school clubs, playing and sport.<\/p>\n
In the report, the CMOs said \u201clasting change is most likely when activity is enjoyable or useful or part of everyday routines\u201d, with\u00a0walking, cycling, sport, dancing and running \u201cvaluable ways to be active\u201d.<\/p>\n
They added: \u201cThere is clear evidence that even small increments, such as taking the stairs rather than the lift or walk into the shops, can make a surprisingly large difference to our long-term health and well-being if they become part of normal life.\u201d<\/p>\n
Sir Chris gave the example of working from home being detrimental to health because people may move less than before.<\/p>\n
He told a briefing: \u201cWithout wanting to exaggerate, I think it\u2019s important people think through, for example, hybrid working means quite a lot of people could very easily do very little other than leave their homes, where previously people would be routinely going to work, and that often meant at least some physical activity.<\/p>\n
\u201cObviously, online shopping is another example where people can actually stay put \u2013 we previously would have gone out and actually gone to the shops.\u201d<\/p>\n
He said he was \u201cnot saying these are bad things\u201d bur they showed how incorporating activity into day-to-day life was \u201cless common\u201d than before.<\/p>\n
Asked if there were studies on the impact of working from home, Sir Chris said \u201cnot that we could rest a lot of weight on in terms of what the effect will be. I suspect, though, they will come out as time goes by.\u201d<\/p>\n
Turning to people on weight-loss drugs and GLP-1s such as Wegovy and Mounjaro, the guidance says they \u201cespecially need to ensure they do activities to maintain muscle strength\u201d.<\/p>\n
Sir Chris said people on GLP-1 agonists lose mostly fat but also lose muscle.<\/p>\n
\u201cIt\u2019s part of the physiological process, but it\u2019s very important that they maintain their strength and balance over time to maintain their ability to keep muscle mass,\u201d he said.<\/p>\n
When people stop the drugs, they should also ensure they maintain their muscle mass through exercise, he added.<\/p>\n
The guidance further set out how older people should do weight-bearing exercises or use things like resistance bands to \u201cprotect against the natural decline in muscle mass and bone density which occurs from around age 50\u201d.<\/p>\n
Sir Chris said weight-bearing exercises helps prevent \u201cfrailty in old age\u201d compared to \u201cif you allow the muscle mass to essentially wither away and not be used\u2026\u201d<\/p>\n
He said the new review included studies on 30 million people, showing that being active cuts the risk of diseases and deaths from any cause, with strong reductions in heart disease, stroke and some cancers.<\/p>\n
Sir Chris told the media how he manages to get enough exercise himself, saying \u201cin day to day things, I walk whenever I can, and then in terms of leisure, I really enjoy walking. I sometimes go kayaking, walking in hills, that\u2019s one of the things I enjoy.<\/p>\n
\u201cIt\u2019s really to do with the things we enjoy most.\u201d<\/p>\n
Public health minister Sharon Hodgson said: \u201cWhether it\u2019s walking to school, playing in the park, taking the stairs or getting active at home, small changes can add up to significant health benefits.<\/p>\n
\u201cAs we head into the summer holidays, we\u2019re encouraging families to take advantage of the opportunities to get moving together and build healthy habits that can last a lifetime.\u201d<\/p>\n
Chris Boardman, chairman of Sport England, said:\u00a0\u201cPhysical activity is one of the closest things we have to a wonder cure.<\/p>\n
\nAt Sport England, our mission is to ensure sport and physical activity are safe and inclusive for everyone.<\/p>\n
To stay true to these values, we are suspending indefinitely our X channel and will be moving our community engagement to other platforms.<\/p>\n
You can join us on Facebook,\u2026 pic.twitter.com\/MdGDJAXYqn<\/a><\/p>\n