Physical activity Q&As
Published by Bupa's health information team, July 2009.
Answers to questions about physical activity
This section contains answers to common questions about this topic. Questions have been suggested by health professionals, website feedback and requests via email.
- How can I encourage my child to become active?
- Can pregnant women do physical activity?
- I'm in my early 70s - what type of exercise should I do?
How can I encourage my child to become active?
It's very important that your child is physically active to ensure healthy growth and development. There are a number of things you can do to get your child doing more physical activity.
Explanation
There are many health benefits for children who are physically active. Regular physical activity helps children grow, maintains a healthy body weight and builds strong muscles and bones. It may also help to reduce your child's risk of some chronic diseases in later life.
Children and young people need to do 60 minutes of moderate intensity physical activity every day.
This can be broken up during the day and can involve activities such as walking to and from school, active play and swimming. It's important for your child to do two weekly activities that develop muscular strength and produce high physical stress on bones, such as gymnastics, jumping and climbing.
A good way to get your child exercising more is to find activities that he or she enjoys. There are a number of things you can do to encourage your child to do more activity.
- Limit his or her computer and television time to two hours per day.
- Provide basic sports equipment, such as balls and skipping ropes.
- Give your child praise and encouragement when he or she takes part in activity.
- Exercise with your child and incorporate it into your weekly routine. You could try cycling, swimming or walking as a family.
- Encourage your child to take part in sport and PE lessons at school. You could check what after-school clubs are available.
- Encourage your child to enrol in a sports club in your local area or talk with the parents of other children locally and arrange games in a nearby park, taking it in turns to supervise them.
Physical activity gives your child an opportunity to make new friends and can boost self-confidence. It's important that your child enjoys physical activity so he or she is more likely to commit to regular exercise.
Further information
- Change4Life
0300 123 4567
www.nhs.uk/change4life
Sources
- At least five a week. Evidence on the impact of physical activity and its relationship to health. A report from the Chief Medical Officer. Department of Health, www.dh.gov.uk, 2004
- Promoting physical activity, active play and sport for pre-school and school-age children and young people in family, pre-school, school and community settings. National Institute for Health and Clinical Excellence (NICE), www.nice.org.uk, January 2009
- How to keep children healthy. British Heart Foundation. www.bhf.org.uk, accessed 23 February 2009
- Why your child's weight matters. Department of Health. www.dh.gov.uk, 2008
- Activity tips for parents. British Heart Foundation. www.bhf.org.uk, accessed 23 February 2009
Can pregnant women do physical activity?
Yes, physical activity during pregnancy is safe and can be beneficial to you and your baby. Regular exercise can help to make you feel good and prepare you physically for labour. However, it's important that you choose an appropriate form of physical activity and practise it safely so you don't put you and your baby at risk.
Explanation
Regular physical activity during pregnancy may help to relieve tiredness and lower back pain. It can also help to reduce anxiety and stress and improve your sleep. Keeping fit during your pregnancy will help you to adapt to your change in body shape and make it easier for you to carry the extra body weight. It will also improve your strength and endurance to help prepare you for labour. Pelvic floor exercises in particular may help strengthen certain muscles that will be strained during pregnancy and childbirth.
It's important to adapt your usual exercise routine to reduce the risk of harm to you and your baby. During pregnancy your body temperature increases more than usual when exercising. Take care not to exercise in the heat or a hot environment, drink plenty of water and wear suitable clothing. When you lie on your back during pregnancy your baby presses on your main blood vessels. This can lower your blood pressure so it's important not to exercise on your back after the sixteenth week of pregnancy.
If you haven't been taking regular exercise, it's important to see your GP before starting a fitness programme. Begin with 15 minutes of continuous exercise three times a week and increase this gradually. Aim to maintain a good fitness level but don't overexert yourself.
Swimming and aqua aerobics are excellent forms of exercise during pregnancy as the water helps to support your weight. If you decide to go to any exercise classes, including yoga, it's important to let your teacher know you're pregnant.
Take care when doing any activity that could put you at risk of falling or losing balance such as horse riding and cycling. Don't do contact sports, such as kickboxing, judo or squash, where there is a risk of being hit in the abdomen (tummy). You can't scuba dive when pregnant as it may be harmful to your baby. Be careful with exercises that can put a strain on joints or ligaments as hormonal changes in pregnancy can affect these parts of your body.
If you feel short of breath, have chest pains or dizziness, stop exercising and contact your GP. It's also important to seek medical help if you have vaginal bleeding, abdominal pain or uterine contractions.
Further information
- Royal College of Obstetricians and Gynaecologists
020 7772 6200
www.rcog.org.uk
Sources
- Recreational exercise and pregnancy. Royal College of Obstetricians and Gynaecologists. www.rcog.org.uk, accessed 23 February 2009
- Exercise in pregnancy. Royal College of Obstetricians and Gynaecologists. www.rcog.org.uk, accessed 23 February 2009
- Antenatal care. National Institute for Health and Clinical Excellence (NICE), www.nice.org.uk, March 2008
- The pregnancy book 2007. Department of Health. www.dh.gov.uk, 2007
- Weight management in pregnancy: final scope. National Institute for Health and Clinical Excellence (NICE). www.nice.org.uk, accessed 23 February 2009
I'm in my early 70s - what type of exercise should I do?
It's especially important that you continue to be physically active as you get older. Being inactive can affect your quality of life and increase your risk of chronic diseases. It's easy to fit some activity into your daily routine, and simple exercise such as walking can make a big difference to your health.
Explanation
There are many reasons why people don't do physical activity but it's very important for your mental and physical health. It helps to reduce your risk of some cancers, heart disease and stroke. It can also help to manage and control other health problems such as type 2 diabetes, high blood pressure and high cholesterol.
Exercising may give you an opportunity to make new friends and keep in contact with people. Physical activity will also improve your sleep and make you feel better about yourself. Try activities that improve strength, co-ordination, balance and flexibility such as brisk walking, walking up hills, yoga and dancing. These activities may help improve your mobility and reduce your risk of falls.
The UK government recommends that older adults do 30 minutes of moderate intensity activity at least five times a week. Moderate exercise needs to be intense enough to make you feel short of breath and warm, and raise your heart rate. If you haven't been physically active for a while, try doing several shorter bouts of activity of 10 minutes or more to help you reach the 30 minutes target.
It's important that you find an activity you enjoy to help you stay motivated. You can easily incorporate activity into your daily routine, such as walking to the shops instead of driving, or getting off the bus one stop early. If you find exercise boring on your own, invite a friend to join in with you or join a local club.
Further information
- British Heart Foundation
0300 330 3311
www.bhf.org.uk
Sources
- Put your heart into walking. British Heart Foundation. www.bhf.org.uk, 2008
- Exercise and depression. Mental Health Foundation. www.mentalhealth.org.uk, accessed 23 February 2009
- Why be active? British Heart Foundation. www.bhf.org.uk, accessed 23 February 2009
- Government plan - get millions moving. Department of Health. www.dh.gov.uk, accessed 23 February 2009
- At least five a week. Evidence on the impact of physical activity and its relationship to health. A report from the Chief Medical Officer. Department of Health, www.dh.gov.uk, 2004.
- Be active, be healthy: a plan for getting the nation moving. Department of Health. www.dh.gov.uk, 2009
- Keeping active. Diabetes UK. www.diabetes.org.uk, accessed 23 February 2009
- Physical activity and your heart. British Heart Foundation. www.bhf.org.uk, 2005
- One step ahead. Queensland Government. www.health.qld.gov.au, accessed 23 February 2009
Related topics
This information was published by Bupa's health information team and is based on reputable sources of medical evidence. It has been peer reviewed by Bupa doctors. The content is intended for general information only and does not replace the need for personal advice from a qualified health professional.
Publication date: July 2009
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