Engaging in physical activity is one of the most important and easiest things you can do to improve your health. Being more active and less sedentary (time spent sitting), has prodigious advantage for everyone, regardless of age, sex, race, ethnicity, or current fitness level.
Individuals with a chronic disease or a disability benefit from regular physical activity, as do women who are pregnant. The scientific evidence continues to build, physical activity is linked with even more positive health outcomes than we previously thought, benefits start accumulating from your very first workout, even with small amounts of activity.
Today, about half of all South African adults, some 30 million people, have one or more preventable chronic diseases. Seven of the ten most common chronic diseases are favorably influenced by regular physical activity. Yet nearly 80 percent of adults are not meeting the key guidelines for both aerobic and muscle-strengthening activity, while only about half meet the key guidelines for aerobic physical activity.
The economic impact of obesity in South Africa is estimated to be R701 billion each year. In addition, individuals with an unhealthy body weight automatically incur increased healthcare costs of R4 400 annually. In South Africa, chronic diseases accounted for 28% of all deaths in 2002. In 2005, a study showed 51% of men and 77% of women in South Africa were overweight, a major risk factor for chronic disease, predicted to increase over the next 10 years.
Most haven’t a clue how to start getting healthy, one solution that has the potential to change that situation is to set physical literacy guidelines and remedial actions that can be implemented at every level of society for everyone. The following guidelines are grounded in the most current scientific evidence. This edition of guidelines provides guidance on the amounts and types of physical activity necessary to maintain or improve overall health and reduce the risk of, or even prevent, chronic disease.
This is an essential resource for health professionals and policymakers as they design and implement physical activity programs, policies, and promotion initiatives. It provides information that helps South Africans make healthy choices for themselves and their families, and discusses evidence-based, community-level interventions that can make being physically active the easy choice in all the places where people live, learn, work, and play.
Progress to reverse the high rates of inactivity-related chronic diseases and low rates of physical activity will require comprehensive and coordinated strategies. Physical Activity Guidelines South Africa is an important part of a complex and integrated solution to promote health and to reduce the burden of chronic disease in our country.
We all have a role to play in this critical effort. I invite you to join me in helping our country be more physically active. If we all move more and sit less today and work toward meeting the Physical Activity Guidelines ourselves, we will be well on our way to creating a healthier nation and ensuring everyone can live healthier, more functional and more active lives.
Physical Activity Guidelines South Africa Summary
Being physically active is one of the key actions people of all ages can take to improve their health. Physical activity fosters normal growth and development and can make people feel better, function better, sleep better, and reduce the risk of a large number of chronic diseases.
Health benefits start immediately after exercising, and even short episodes of physical activity are beneficial. Even better, research shows that just about everyone gains benefits: men and women of all races and ethnicities, young children to older adults, women who are pregnant or postpartum (first year after delivery), people living with a chronic condition or a disability, and people who want to reduce their risk of chronic disease.
The evidence about the health benefits of regular physical activity is well established, and research continues to provide insight into what works to get people moving, both at the individual and community level. Achieving the benefits of physical activity depends on our personal efforts to increase activity in ourselves, family, friends, patients, and colleagues. Action is also required at the school, workplace, and community levels.
Okay, Let’s Go!
Physical Activity Guidelines South Africa provides science-based guidance to help people ages 3 years and older improve their health through participation in regular physical activity. It reflects the extensive amount of new knowledge available as more resources are devoted towards wellness and personal health.
These guidelines discuss the proven benefits of physical activity and outlines the amounts and types of physical activity recommended for different ages and populations. Included are discussions of:
Additional health benefits related to brain health, additional cancer sites, and fall-related injuries;
Immediate and longer term benefits for how people feel, function, and sleep;
Further benefits among older adults and people with additional chronic conditions;
Risks of sedentary behavior and their relationship with physical activity;
Guidance for preschool children (ages 3 through 5 years);
Elimination of the requirement for physical activity of adults to occur in bouts of at least 10 minutes;
Tested strategies that can be used to get the population more active.
Developing the Physical Activity Guidelines
Physical Activity Guidelines South Africa is for everyone, especially policy makers, health professionals, insurance companies and all those involved in delivering healthcare to everyday citizens.
The main idea I am trying to communicate through the guidelines is that improving ones physical literacy through regular physical activity over months and years can produce long-term health benefits. That’s It!
The development of the Physical Activity Guidelines South Africa follows systematic review of the scientific literature on physical activity and health in my scope of interest as a personal trainer, gym owner and health professional.
These guidelines will be available on my site shihantiger.com with various communications strategies online on our social pages and in print, such as our ‘Fit For Life’ campaign materials for professionals and consumers, and partnerships with organizations that promote physical activity.
Key Guidelines
Below are the key fundamentals included in Physical Activity Guidelines South Africa.
Key Guidelines for Preschool-Aged Children
Pre school aged children (ages 3 through 5 years) should be physically active throughout the day to enhance growth and development. Adult caregivers of pre school aged children should encourage active play that includes a variety
of activity types.
Key Guidelines for Children and Adolescent
It is important to provide young people opportunities and encouragement to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.
Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily:
Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous intensity aerobic physical activity and should include vigorous-intensity physical activity on at least 3 days a week.
Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week.
Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week.
Key Guidelines for Adults
Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.
Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
Key Guidelines for Older Adults
The key guidelines for adults also apply to older adults. In addition, the following key guidelines are just for older adults:
As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities.
Older adults should determine their level of effort for physical activity relative to their level of fitness.
Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.
When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
Key Guidelines for Women During Pregnancy and the Postpartum Period
Women should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity a week during pregnancy and the postpartum period. Preferably, aerobic activity should be spread throughout the week.
Women who habitually engaged in vigorous-intensity aerobic activity or who were physically active before pregnancy can continue these activities during pregnancy and the postpartum period.
Women who are pregnant should be under the care of a health care provider who can monitor the progress of the pregnancy. Women who are pregnant can consult their health care provider about whether or how to adjust their physical activity during pregnancy and after the baby is born.
Key Guidelines for Adults With Chronic Health Conditions and Adults With Disabilities
Adults with chronic conditions or disabilities, who are able, should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
Adults with chronic conditions or disabilities, who are able, should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
When adults with chronic conditions or disabilities are not able to meet the above key guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity
Adults with chronic conditions or symptoms should be under the care of a health care provider. People with chronic conditions can consult a health care professional or physical activity specialist like Tiger Athletic about the types and amounts of activity appropriate for their abilities and chronic conditions.
Key Guidelines for Safe Physical Activity
To do physical activity safely and reduce risk of injuries and other adverse events, people should:
Understand the risks, yet be confident that physical activity can be safe for almost everyone.
Choose types of physical activity that are appropriate for their current fitness level and health goals, because some activities are safer than others.
Increase physical activity gradually over time to meet key guidelines or health goals. Inactive people should “start low and go slow” by starting with lower intensity activities and gradually increasing how often and how long activities are done.
Protect themselves by using appropriate gear and sports equipment, choosing safe environments, following rules and policies, and making sensible choices about when, where, and how to be active.
Be under the care of a health care provider if they have chronic conditions or symptoms. People with chronic conditions and symptoms can consult a health care professional or physical activity specialist like Tiger Athletic about the types and amounts of activity appropriate for them
Implementation of the Physical Activity Guidelines
Adults need a mix of physical activity to stay healthy.
50 minutes per week – Moderate-intensity aerobic activity. Anything that gets your heart beating faster counts, and;
2 days per week – Muscle-strengthening activity. Do activities that make your muscles work harder than usual.
If you prefer vigorous-intensity aerobic activity (like running), aim for at least 75 minutes a week
If that’s more than you can do right now, do what you can. Even 5 minutes of physical activity has real health benefits.
Being physically active is one of the most important actions that people of all ages can take to improve their health. About ZAR 700 billion in annual health care costs and about 10 percent of premature mortality are associated with inadequate physical activity (not meeting the aerobic key guidelines).
Physical Activity Guidelines South Africa provides science based guidance to help people ages 3 years and older improve their health through appropriate physical activity. It is based on new evidence about even more health benefits than previously thought, demonstrating greater flexibility about how to achieve those benefits, and showing the many proven ways to help people be more active and to encourage communities to be more conducive to physical active.
As a personal trainer, my goal is to educate as many people as possible on the importance of being physically active and eating a healthy diet to promote good health and reduce the risk of chronic diseases.
Additional benefits of physical activity.
Improved bone health and weight status for children ages 3 through 5 years.
Improved cognitive function for youth ages 6 to 13 years.
Reduced risk of cancer at a greater number of sites.
Brain health benefits, including possible improved cognitive function, reduced anxiety and depression risk, and improved sleep and quality of life.
For pregnant women, reduced risk of excessive weight gain, gestational diabetes, and postpartum depression.
For older adults, reduced risk of fall-related injuries.
For people with various chronic medical conditions, reduced risk of all-cause and disease-specific mortality, improved physical function, and improved quality of life.
Tiger Athletic is a modern, private, appointment-only gym in Sandton, Johannesburg using a rigorous, results-focused methodology we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life. Our sessions are strictly 1 on 1 just you and your trainer. There is nobody else in the gym and all equipment used is sanitized at the end of each session for the safety of all my clients.
Let's Workout.
Comments