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More than 20 million people in the UK are physically inactive, according to a report by the British Heart Foundation.

The charity warns that inactivity increases the risk of heart disease and costs the NHS around £1.2bn each year.

Harriet Mulvaney experienced a heart attack at 44 and decided to make changes to her lifestyle.

"Looking back on it now I would say I was very inactive. I thought I was active but actually I think I was just busy," she says.

Women are 36% more likely than men to be classified as physically inactive - 11.8 million women compared with 8.3 million men.

The report defines "inactive" as not achieving the government guidelines for physical activity of 150 minutes of moderate intensity physical activity a week and strength activities on at least two days a week.

Harriet had a busy life as an HR consultant, driving an hour to work and then sitting at a desk for eight to 10 hours a day.

She would then be busy with family life but didn't make time for activity or exercise.

"I just thought it was one of those things I'd get to in another point in time," she says.

The BHF analysis found that the average man in the UK spends a fifth of his lifetime sitting - equivalent to 78 days a year. For women, it is around 74 days a year.

Harriet had no symptoms or warning signs before her heart attack.

"I was climbing the stairs to go and brush my teeth and get ready for bed when I suddenly had the onset of severe chest pain which went down my left arm and into my upper jaw - it was at that point that I realised it was fairly serious.

'Crashing halt'

"We called an ambulance - which was exactly the right thing to do as the sooner you get help on a heart issue, the better your outcome is going to be."

Harriet had suffered from spontaneous coronary artery dissection (SCAD), a rare but dangerous condition which often strikes out of the blue and in people with few or no risk factors. It mainly affects young women.

"It was like having the rug pulled from under your feet," she says.

"You feel your life is going in a certain direction, you have a certain plan, you feel very confident about the way that your life is.

"I didn't have any long-term health conditions and then to suddenly be struck by such a traumatic incident was very difficult.

"It brought everything to a crashing halt for a short period of time while I collected myself and found myself again."

In the UK, physical inactivity contributes to almost one in 10 premature deaths from coronary heart disease, and one in six deaths from any cause.

Exercise guidelines for adults aged 19 to 64
How much?

At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week

Strength exercises on two or more days a week that work all the major muscles

Break up long periods of sitting with light activity

What counts as moderate aerobic activity?
Walking fast, water aerobics, riding a bike on level ground or with few hills, doubles tennis, pushing a lawn mower, hiking, skateboarding, rollerblading, volleyball, basketball
What counts as vigorous activity?
Jogging or running, swimming fast, riding a bike fast or on hills, singles tennis, football, rugby, skipping rope, hockey, aerobics, gymnastics, martial arts
What activities strengthen muscles?
Lifting weights, working with resistance bands, doing exercises that use your own body weight, such as push-ups and sit-ups, heavy gardening, such as digging and shovelling, yoga.
What activities are both aerobic and muscle-strengthening?
Circuit training, aerobics, running, football, rugby, netball, hockey

Marathon woman

Harriet's heart attack prompted an immediate lifestyle change.

"I had to think about the job that I did and the life I was leading - and start generally looking after myself better."

She admits getting active has been "a very slow and steady process".

She took part in the BHF MyMarathon challenge that involves running or walking the equivalent of a marathon across a whole month.

The charity is hoping more people take up the challenge this year to kickstart a more active lifestyle.

They found that three-quarters of people in England (76%), when referred for rehabilitation after suffering a heart attack or having heart surgery, are considered physically inactive.

They warn that more than 5 million deaths worldwide can be attributed to physical inactivity, making it one of the top 10 leading causes of death.

Dr Mike Knapton, associate medical director at the British Heart Foundation, said: "Levels of physical inactivity and sedentary behaviour in the UK remain stubbornly high, and, combined, these two risk factors present a substantial threat to our cardiovascular health and risk of early death.

"Evidence shows keeping physically active can reduce the risk of heart and circulatory disease by as much as 35% and risk of early death by as much as 30%."

The charity also found regional variations, with the North West of England having 47%, or 2.7 million adults that are insufficiently active.

The South East had the lowest rate at 34%.

In Northern Ireland, almost half (46%) of the adult population - that's around 650,000 people - are deemed to be physically inactive.

In Wales, 42% of the population, more than one million people are physically inactive.

While in Scotland, 37% of the adult population, around 1.6 million people - are physically inactive.
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Twenty million Britons 'physically inactive'

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More than 20 million people in the UK are physically inactive, according to a report by the British Heart Foundation. The charity warns that inactivity increases the risk of heart disease and costs the NHS around £1.2bn each year. Harriet Mulvaney experienced a heart attack at 44 and decided to make changes to her lifestyle.

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A lack of exercise is now causing as many deaths as smoking across the world, a study suggests.

The report, published in the Lancet to coincide with the build-up to the Olympics, estimates that about a third of adults are not doing enough physical activity, causing 5.3m deaths a year.

That equates to about one in 10 deaths from diseases such as heart disease, diabetes and breast and colon cancer.

Researchers said the problem was now so bad it should be treated as a pandemic.

And they said tackling it required a new way of thinking, suggesting the public needed to be warned about the dangers of inactivity rather than just reminded of the benefits of being active.

The team of 33 researchers drawn from centres across the world also said governments needed to look at ways to make physical activity more convenient, affordable and safer.

It is recommended that adults do 150 minutes of moderate exercise, such as brisk walking, cycling or gardening, each week.

The Lancet study found people in higher income countries were the least active with those in the UK among the worst, as nearly two-thirds of adults were judged not to be doing enough.

Case study

From Monday to Saturday, the streets of the Colombian capital of Bogota are packed with cars.

The city - one of the largest in South America - is a teeming metropolis, home to more than seven million people.

But on a Sunday vehicles are nowhere to be seen. Instead, the streets are taken over by pedestrians and cyclists, thanks to Ciclovia, a traffic-free streets initiative run by the city authorities.

The scheme, backed by successive mayors, has been running in one guise or another since the mid-1970s.

It now covers nearly 100km of roads in the centre of the city on Sundays and public holidays.

But as well as making Bogota a quieter place to roam, the ban on cars also has a health benefit.

Research has shown about a million residents regularly walk around on a Sunday, a fifth of whom say they would be inactive if it were not for the ban on vehicles.

Dr Michael Pratt, who was involved in the Lancet research on physical inactivity, said the Bogota scheme was a "wonderful example" of how governments could be encouraging more exercise.
Sedentary lifestyle can kill
The researchers admitted comparisons between countries were difficult because the way activity was estimated may have differed from place to place.

Nonetheless, they said they remained confident that their overall conclusion was valid.

Pedro Hallal, one of the lead researchers, said: "With the upcoming 2012 Olympic Games, sport and physical activity will attract tremendous worldwide attention.

"Although the world will be watching elite athletes from many countries compete in sporting events... most spectators will be quite inactive.

"The global challenge is clear - make physical activity a public health priority throughout the world to improve health and reduce the burden of disease."

Prof Lindsey Davies, president of the UK Faculty of Public Health, agreed.

"We need to do all we can to make it easy for people to look after their health and get active as part of their daily lives," she said.

"Our environment has a significant part to play. For example, people who feel unsafe in their local park will be less likely to use it."

But others questioned equating smoking with inactivity.

While smoking and inactivity kill a similar number of people, smoking rates are much lower than the number of inactive people, making smoking more risky to the individual.

Dr Claire Knight, of Cancer Research UK, said: "When it comes to preventing cancer, stopping smoking is by far the most important thing you can do."

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A lack of exercise is now causing as many deaths as smoking across the world, a study suggests. The report, published in the Lancet to coincide with the build-up to the Olympics, estimates that about a third of adults are not doing enough physical activity, causing 5.3m deaths a year.

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1 in 4 across the World at risk due to inactivity 

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1 in 4 across the World at risk due to inactivity 

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A WHO report estimates that more than a quarter of people worldwide - 1.4 billion - are not doing enough physical exercise, a figure that has barely improved since 2001.

Inactivity raises the risk of a raft of health problems, such as heart disease, type-2 diabetes and some cancers.

High-income countries, including the UK, were among the least active.

And women were found to be more sedentary throughout the world, with the exception of two regions of Asia.

'Major concern'

Researchers from the World Health Organization (WHO) looked at self-reported data on activity from 358 population-based surveys in 168 countries, including 1.9 million people, for their study in The Lancet Global Health.

They found in high-income countries, which include the UK and the USA, the proportion of inactive people had risen from 32% in 2001 to 37% in 2016, while in low-income countries it had remained stable at 16%.

Those who were classed as inactive did less than 150 minutes of moderate exercise - or 75 minutes at a vigorous intensity - a week.

Countries driving the upwards trend included Germany, New Zealand and the US.

Women were less active than men in all but East and South-East Asia, with the biggest differences being in South Asia, Central Asia, the Middle East, north Africa and high-income Western countries.

The authors said this was likely to have been caused by a combination of factors, including extra childcare duties and cultural attitudes that made it harder for them to exercise.

In the UK, inactivity levels in 2016 were 36% overall - 32% of men and 40% of women.

Experts said the transition in wealthier countries towards more sedentary jobs and hobbies, along with increased use of motor transport, might explain their higher levels of inactivity.

In lower-income countries people are more likely to be active in their jobs and walk or use public transport.

The report's authors warned that as things stood the WHO's 2025 target of reducing global inactivity by 10% would be missed.

Dr Regina Guthold, lead author of the study from the WHO, said: "Unlike other major global health risks, levels of insufficient physical activity are not falling worldwide, on average, and over a quarter of all adults are not reaching the recommended levels of physical activity for good health.

"Regions with increasing levels of insufficient physical activity are a major concern for public health and the prevention and control of non-communicable diseases."

Co-author Dr Fiona Bull, also from the WHO, said: "Addressing these inequalities in physical activity levels between men and women will be critical to achieving global activity targets and will require interventions to promote and improve women's access to opportunities that are safe, affordable and culturally acceptable."

at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week

strength exercises on two or more days a week that work all the major muscles

break up long periods of sitting with light activity

Walking fast, water aerobics, riding a bike on level ground or with a few hills, doubles tennis, pushing a lawn mower, hiking, skateboarding, rollerblading, volleyball, basketball

Jogging or running, swimming fast, riding a bike fast or on hills, singles tennis, football, rugby, skipping rope, hockey, aerobics, gymnastics, martial arts

lifting weights, working with resistance bands, doing exercises that use your own body weight, such as push-ups and sit-ups, heavy gardening, such as digging and shovelling, yoga

circuit training, aerobics, running, football, rugby, netball, hockey

For more information, including guidelines for children and adults who are 65 or over, click here.

The countries with the highest rates of inactivity were:

Kuwait 67%

Saudi Arabia 53%

Iraq 52%

The countries with the least inactivity were:

Experts called on governments to provide and maintain infrastructure that promoted sports and increased walking and cycling for transport.

Dr Melody Ding, from the University of Sydney, who was not involved in the study, said that while economic development led to lifestyle changes that increased sedentary behaviour, governments could do more to help people be more active, such as improving public transport and making it easier to walk and cycle.

Dr Mike Brannan, national lead for physical activity at Public Health England, said: "These figures highlight the global issue of inactivity and the UK is no exception.

"We need action to reverse decades of decline in the nations level of physical activity.

"With our partners, we're working to get the nation moving more through supporting social and physical environments that foster healthier, active lifestyles and through our physical activity work."

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Lack of exercise puts one in four people at risk, WHO says

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A WHO report estimates that more than a quarter of people worldwide - 1.4 billion - are not doing enough physical exercise, a figure that has barely improved since 2001. Inactivity raises the risk of a raft of health problems, such as heart disease, type-2 diabetes and some cancers.

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NHS & GOV - PHYSICAL ACTIVITY GUIDELINES -  

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NHS & GOV - PHYSICAL ACTIVITY GUIDELINES -  

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Use this information in your Unit 2 exam when discussing recommendations

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Physical activity guidelines for adults, aged 19-64, for general health and fitness, including tips on how to achieve 150 minutes of activity a week.

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NHS Fact Sheet Surrounding Recommended Exercise Levels

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NHS Fact Sheet Surrounding Recommended Exercise Levels

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Children in this country are the most inactive ever

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The UK is facing an inactivity time bomb. Research suggests half of seven year olds don't get enough exercise. The outlook is even worse for girls. Whilst nearly two out of three boys do an hour's physical activity a day, for girls it is around one in three.

The results come from the biggest UK-wide scientific analysis of primary school children's activity. Many previous studies were based on survey results whereas this research, by University College London's Institute of Child Health, recorded the activity of 6,500 youngsters for a week.

Each wore an accelerometer - a gadget which measures both the duration and intensity of exercise. The observation that children are not getting enough exercise is hardly new. But this research, funded by the Wellcome Trust, gives perhaps the most accurate picture yet of the scale of the problem at primary school level.

It is especially concerning because children tend to do less exercise as they get older. If two-thirds of girls are not active enough at the age of seven, then that proportion will get even higher - unless action is taken.

So how do you motivate children to be active? Clearly school sports are vital. But parental input is crucial. Seven year olds today face more distractions, more incentives to be sedentary, than any previous generation. For many of them, the computer tablet, apps or smart phones are a part of daily life. Sadly, many regard playing outside as a dull alternative to using their thumbs to control a computer game.

From my experience there is limited value in telling them that they need to do exercise to be healthy - the concept of future heart, bone or weight problems cuts little ice with your average primary or secondary school child.

Two things are crucial. First is making physical activity routine - part of daily life. Walking to school is one obvious example. Parents who set an example and do exercise tend to have more active children. The second is finding a sport or activity which engages your child. Getting children more involved in sport was one of the legacy aims of the 2012 Olympics.

The Change4Life campaign is aimed at encouraging people of all ages to lead healthier, more active lives. Its motto, "Eat well, move more, live longer", pretty much sums up the aim of the campaign. It already has half a million members and is doing another recruitment drive linked to the start of the new school year.

Using apps and email messages it encourages children to take several small steps that will help lead to a permanent improvement in their health. This includes breaking down the perhaps daunting task of being active for at least 60 minutes into 10 minute chunks, plus suggestions for games which will tempt kids away from their screen.

From today's research such campaigns are vital if primary school children are to be motivated to lead an active life.

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The UK is facing an inactivity time bomb. Research suggests half of seven year olds don't get enough exercise. The outlook is even worse for girls. Whilst nearly two out of three boys do an hour's physical activity a day, for girls it is around one in three.

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A record number of primary school children are leaving school severely obese, according to new figures from Public Health England.

Data for 2016/17 shows one in 25 10 to 11 year olds were severely obese.

That's more than 22,000 children, and the highest level since records began.

Levels of childhood obesity have remained fairly stable in recent years, but the new analysis shows that severe obesity has been on an upward trend over the last decade.

The data from the National Child Measurement Programme (NCMP) for children for the year 2016/17 has detailed the trends in severe obesity for the first time.

The programme found:

More deprived areas have a much higher rate of overweight and obese children, compared to the most well-off areas.

This disparity is happening at a faster rate in school leavers in year 6, than in reception age.

The figures did however show a downward trend of reception age boys being overweight and obese.

When records began in 2006/07, one in 32 primary school leavers were severely obese.

Severe obesity is BMI on or above the 99.6th percentile for a child's age and sex.

Dr Alison Tedstone, chief nutritionist at Public Health England, said the trends were "extremely worrying and have been decades in the making - reversing them will not happen overnight."

She said "bold measures are needed to tackle this threat to our children's health".

The Department of Health recently announced the second phase of its childhood obesity plan to help halve childhood obesity by 2030.

As part of that, sweets and high-fat snacks will be banned from supermarket checkouts, and there will be tighter restrictions on junk food ads on TV.

Caroline Cerny, of the Obesity Health Alliance, said the government's obesity plans need to be "fully and swiftly implemented".

"It's very concerning that the number of children with a weight that is classified as severely obese is now at an all-time high. Children with obesity are five times more likely to have obesity as adults, putting them at risk of diseases including Type 2 diabetes, cancer, heart and liver disease, as well as associated mental health conditions."

Dr Max Davie, Officer for Health Promotion for the Royal College of Paediatrics and Child Health (RCPCH), said although the new data was "shocking" it was "not surprising".

"The Government's childhood obesity plan is encouraging but if the policies within it are not quickly enacted, more children are going to face a life that's limited in quality and expectancy" he said.

"Obesity is entirely preventable, so this new data should be the springboard the government needs in order to put these policies in place and begin turning around lives."

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Record number of severely obese children

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A record number of primary school children are leaving school severely obese, according to new figures from Public Health England. Data for 2016/17 shows one in 25 10 to 11 year olds were severely obese. That's more than 22,000 children, and the highest level since records began.

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Almost 60% more children in their last year of primary school are classified as "severely obese" than in their first year, according to Public Health England figures for England and Wales.

The Local Government Association (LGA) said this shows children are becoming fatter as they go through school.

But what does "severely obese" mean?

Every year, Public Health England - part of the Department of Health and Social Care - measures children aged four and five, and children aged 10 and 11 in England. This year, for the first time, they included a "severely obese" category.

It defined severe obesity as children in the heaviest 0.4% of weights for their age.

For adults, healthy weight is determined using body mass index (BMI) - a calculation based on their height and weight. If you are over a fixed weight for your height, you will be considered obese.

But for children under 18, because they're still growing, their BMI is compared with a sample of heights and weights of other children their age and sex, to work out where they are compared with a typical child.

Public Health England, which is responsible for overseeing national programmes on obesity, uses a measurement known as the UK90, which is based on the measurements of British children and young adults from nought to 23 years old collected between 1978 and 1994.

They use these measurements from several decades ago in part to create a fixed point of comparison, so that while the population as a whole gets heavier, the threshold of what we consider healthy doesn't creep up.

Public Health England says that any child whose BMI is higher than 95% of measurements for their age and sex, according to the UK90, is obese.

A large representative sample of British children and young people were measured to work out a typical range of weights at each age. These weights where then divided into 100 equal bands or "percentiles". Any children in the 95th percentile of weights or above would be considered obese.

And those with measurements above 99.6% are "severely obese".

We know that last year, about 60,000 children at the end of primary school in England and Wales were obese, of whom 22,000 were classed as "severely obese".

What's harder to know is whether that's a fair cut-off point at which those children should be dubbed obese and considered at risk of ill-health.

Critics of the 95% measurement say it brands a group of children as obese unnecessarily.

Christopher Snowdon, at the Institute of Economic Affairs, says too many assumptions were being made which "exaggerate the scale" of the obesity problem and there's not enough evidence to suggest that after that cut-off point, children are actually "obese".

Paediatrician Dr Max Davie says: "No-one thinks it's the best or a perfect measure but it does correlate with the negative health outcomes associated with obesity."

Children with BMIs in the region of 90% and upwards are at higher risk of harm and, on average, the higher you go up the scale, the higher the risk of ill-health.

Dr Davie says although both the 95% and 98% cut-off points for obesity are somewhat arbitrary, they still serve as a useful tool.

It might not be the perfect measure of when an individual child is at risk of ill-health, but it does give a way of comparing populations over time and around the country, he says.

It's also a simple enough measure that it can be applied to the whole population.

In the NHS in England, doctors tend to use a slightly higher threshold than the Public Health England one - they say a child is obese if they are in the 98th percentile of weights.

But Public Health England says it uses a lower threshold in order to capture children who are at risk of becoming under or overweight or obese, as well as those who already fall into this category.

These are averages though - children develop at different rates, some may gain weight before a growth spurt in height, and there are ethnic differences too.
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What does it mean if a child is 'severely obese'?

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Almost 60% more children in their last year of primary school are classified as "severely obese" than in their first year, according to Public Health England figures for England and Wales. The Local Government Association (LGA) said this shows children are becoming fatter as they go through school.

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Video on Sedentary Lifestyles & the consequences

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Video on Sedentary Lifestyles & the consequences

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What is a Sedentary Lifestyle?

First, you may be wondering what we are referring to when we mention a sedentary lifestyle. A sedentary lifestyle is defined as a type of lifestyle where an individual does not receive regular amounts of physical activity. Where physical inactivity is considered the failure to meet the recommendations of the Center for Disease Control (CDC), stating that an individual should participate in a minimum of 150 minutes of moderate exercise, or 75 minutes of a more vigorous regimen. Most health professionals are also in agreement that walking 10,000 steps a day (approximately 5 miles) is the ideal goal to set for improving health and reducing the health risks caused by inactivity. According to the World Health Organization (WHO), 60 to 85% of the population worldwide does not engage in enough activity. Making physical inactivity the fourth leading risk factor for global mortality.

Traditional thought suggests that having a healthy diet and getting aerobic exercise will offset the effects of time spent being sedentary. Even if you exercise for 30 minutes a day, you may not be able to counteract the effects brought on by a lack of activity throughout the rest of your day. Rather, the solution seems to be less sitting and more moving overall, says Levine. Again, we suggest aiming for 10,000 steps a day.

Sedentary Lifestyle Health Effects

In 2005, James A. Levine, an obesity specialist at Mayo Clinic, pioneered the way for research on the negative effects of a sedentary lifestyle by publishing an article in Science Magazine. Levine's conclusion was that Any extended sitting - such as behind a desk at work or behind a wheel - can be harmful. Levine has even gone as far as labeling sitting as the disease of our time. Now I'm sure it's no surprise that sitting behind a desk, commuting or relaxing on the couch for too many hours a day can be harmful to your health, but what you may find surprising is the extent of havoc it is causing on your body. According to an article posted by John Hopkins Medicine, physical inactivity has been shown to contribute to the following health conditions:

Physical inactivity may increase the risks of certain cancers.

Physical inactivity may contribute to anxiety and depression.

Physical inactivity has been shown to be a risk factor for certain cardiovascular diseases.

People who engage in more physical activity are less likely to develop coronary heart disease.

People who are more active are less likely to be overweight or obese.

Sitting too much may cause a decrease in skeletal muscle mass.

Physical inactivity is linked to high blood pressure and elevated cholesterol levels.

Worldwide, it is estimated that a sedentary lifestyle is responsible for 6% of coronary heart disease cases, 7% of type 2 diabetes, 10% of breast cancer and 10% of colon cancer cases. In fact, it was recently reported that inactivity is responsible for more annual deaths than smoking.

Sedentary Jobs

So why is it that we are more sedentary now than we were just 50 years ago? The main contributing factor to our increased sedentary lifestyle at work is technology. Technology has brought about more inactive modes of transit, caused an increase in sedentary jobs and has developed more activities that can be done while sitting (i.e. watching TV, surfing the web, playing video games). Overall, sedentary jobs have increased 83% since 1950 and physically active jobs now make up only about 25% of our workforce, which is 50% less than in 1950. Additionally, our average work week is longer. Americans now work 47 hours a week-164 more hours a year than 20 years ago.

The good news is that this doesn't have to be your fate. Though the general workplace movement is heading toward a more sedentary setting as machines continue to replace jobs in which require more activity, you don't have to. The easiest way to increase activity levels is doing so at the workplace, a place in which the average individual spends up to eight or more hours sitting.

Sedentary Lifestyle Solutions

Simply by swapping out your chair for a treadmill desk or bike desk a few hours a day, you can significantly reduce the effects caused by inactivity. Within two weeks, people basically get addicted to walking and working, says Levine. You just have to give them the chance.

Related Articles

Find out the many benefits of walking and ways you can increase your daily step count without having to devote time specifically for walking.

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Health Risks of a Sedentary Lifestyle April 13, 2013 What is a Sedentary Lifestyle? First, you may be wondering what we are referring to when we mention a sedentary lifestyle. A sedentary lifestyle is defined as a type of lifestyle where an individual does not receive regular amounts of physical activity.

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Video - Physical Inactivity - Issues, consequences & recommendations 

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Video - Physical Inactivity - Issues, consequences & recommendations 

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23 1/2 Hours - Informative lecture on physical activity - WATCH!

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23 1/2 Hours - Informative lecture on physical activity - WATCH!

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23 and 1/2 hours: What is the single best thing we can do for our health?