A healthy lifestyle and regular physical activity can accelerate the rehabilitation process and aid in the prevention of injury (Kallinen & Markku, 1995). Smoking, poor diet and physical inactivity increases the risks of non-communicable diseases (NCD's) such as cancer (World Health Organization, 2015). Inactivity is a leading risk factor associated with mortality globally and contributes to an estimated 3.2 million deaths annually (World Health Organisation, 2015).
Benifits of physical activity
Regular physical activity (walking, jogging, cycling) can reduce these risk factors. It increases aerobic capacity, good cholesterol levels (HDL), muscular strength and bone density whilst reducing blood pressure. This reduces the likelihood of developing type 2 diabetes, cardiovascular disease, strokes and fractures (especially within the older population) which highlights the importance of a healthy active lifestyle (National Institutes of Health, 2016).
Activity Guidelines:
The National Health Service (NHS) provides informative advice on how to improve overall lifestyle choices for a healthier future; physically, mentally and emotionally (NHS, 2015). Their activity guidelines are outlined below:
1. 60 minutes of moderate activity including muscular strength per day
2. Minimise time spent sedentary
Under 5's
1. Ensure no more than 3 hours of being sedentary
5-19
Years
1. Complete 30 minutes 5x per week of moderate intensity exercise.
or
75 minutes of
vigorous intensity exercise per week
2. 2x per week strength training
3. Reduce time spent sedentary
19 - 64
Years
​
1. Aim to be active daily. Ideally for at least 150 minutes per week of moderate intensity exercise
2. Strength training 2x days per week
3. If at risk of falls incorporate balance and co-ordination 2x per week.
4. Reduce time spent sedentary