<h1><b>Did You Know....? </b></h1>
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<span style="font-weight: 400;">As a personal trainer, strength coach, pilates / yoga teacher we are at the front line of professionals the UK’s public seeks out for guidance and advice on how to move well and move more. </span>

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<span style="font-weight: 400;">The World Health Organisation (WHO) recommends exercise as one of the primary solutions to not only the UK but in fact the global health crisis that now includes a pandemic.</span>

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<span style="font-weight: 400;">What this means is that we, as exercise professionals, have a duty of care to equip ourselves with the most appropriate and relevant tools and skills to educate, teach, guide, programme and promote safe and effective ‘movement’ prescription.</span>

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<span style="font-weight: 400;">WE have a hugely important role to play in the WHO’s global plan for improving physical activity levels by 2030 AND  to assist in unburdening the NHS through promoting physical activity. </span>
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<h1><span style="font-weight: 400;">Did you know? There are 37,000 UK deaths annually from </span><b><i>inactivity related causes</i></b><span style="font-weight: 400;">!</span></h1>
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<span style="font-weight: 400;">Vulnerable individuals are those at highest risk but more so during a pandemic, which isn't simply going to disappear and is also highly likely to reoccur in the future. </span>

<span style="font-weight: 400;">Being vulnerable in health terms in many cases could be avoidable if we look at some of the top causes of death worldwide. </span>

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<span style="font-weight: 400;">WHO reports that ‘..</span><i><span style="font-weight: 400;">of the 56.9 deaths worldwide in 2016, 54% were due to the top 10 causes. The top 2 being Ischaemic heart disease and strokes consistently for the last 15 years. </span></i>
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<h2><i><span style="font-weight: 400;">Diabetes killed 1.6 million in 2016, up from less than 1 million in 2000.</span></i></h2>
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<i><span style="font-weight: 400;">Deaths due to dementias more than doubled between 2000 and 2016, making it the 5th leading cause of global deaths in 2016 compared to 14th in 2000. </span></i>

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<i><span style="font-weight: 400;">Lower respiratory infection remained the most deadly communicable disease, causing 3 million deaths worldwide in 2016.’</span></i>

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<span style="font-weight: 400;">There is strong evidence pointing towards physical activity being one of the most effective, cheapest, simplest solutions to many of the above health issues. </span>

<span style="font-weight: 400;">Those being more physically active…..</span>

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<ul>
 	<li style="font-weight: 400;"><i><span style="font-weight: 400;">have lower rates of all-cause mortality, coronary heart disease, high blood pressure, stroke, type 2 diabetes, metabolic syndrome, colon and breast cancer, and depression;</span></i></li>
</ul>
<ul>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">are likely to have less risk of a hip or vertebral fracture;</span></li>
</ul>
<ul>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">exhibit a higher level of cardiorespiratory and muscular fitness; and</span></li>
</ul>
<ul>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">are more likely to achieve weight maintenance, have a healthier body mass and composition.</span></li>
</ul>
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<h1><b>Key facts from W.H.O….</b></h1>
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<ul>
 	<li style="font-weight: 400;"><i><span style="font-weight: 400;">Insufficient physical activity is one of the leading risk factors for death worldwide.</span></i></li>
</ul>
<ul>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Insufficient physical activity is a key risk factor for noncommunicable diseases (NCDs) such as cardiovascular diseases, cancer and diabetes.</span></li>
</ul>
<ul>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Physical activity has significant health benefits and contributes to preventing NCDs.</span></li>
</ul>
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 	<li style="font-weight: 400;"><span style="font-weight: 400;">Globally, 1 in 4 adults is not active enough.</span></li>
</ul>
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 	<li style="font-weight: 400;"><span style="font-weight: 400;">More than 80% of the world's adolescent population is insufficiently physically active.</span></li>
</ul>
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 	<li style="font-weight: 400;"><span style="font-weight: 400;">Policies to address insufficient physical activity are operational in 56% of WHO Member States.</span></li>
</ul>
<ul>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">WHO Member States have agreed to reduce insufficient physical activity by 10% by 2025.</span></li>
</ul>
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<h2><b>How much should we be teaching our clients to move?</b></h2>
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<span style="font-weight: 400;">UK Chief Medical Officer Guidelines for 2019 are:</span>
<h3><b><i>Children and adolescents aged 5-17years</i></b></h3>
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<ul>
 	<li style="font-weight: 400;"><i><span style="font-weight: 400;">Should do at least 60 minutes of moderate to vigorous-intensity physical activity daily.</span></i></li>
</ul>
<ul>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Physical activity of amounts greater than 60 minutes daily will provide additional health benefits.</span></li>
</ul>
<ul>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Should include activities that strengthen muscle and bone, at least 3 times per week.</span></li>
</ul>
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<h3><b><i>Adults aged 18-64 years</i></b></h3>
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<ul>
 	<li style="font-weight: 400;"><i><span style="font-weight: 400;">Should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity.</span></i></li>
</ul>
<ul>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Aerobic activity should be performed in bouts of at least 10 minutes duration.</span></li>
</ul>
<ul>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity.</span></li>
</ul>
<ul>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week</span></li>
</ul>
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<h3><em><b>Adults aged 65 years and above</b></em></h3>
<ul>
 	<li style="font-weight: 400;"><em><span style="font-weight: 400;">Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.</span></em></li>
 	<li style="font-weight: 400;"><em><span style="font-weight: 400;">For additional health benefits, they should increase moderate-intensity physical activity to 300 minutes per week, or equivalent.</span></em></li>
 	<li style="font-weight: 400;"><em><span style="font-weight: 400;">Those with poor mobility should perform physical activity to enhance balance and prevent falls, 3 or more days per week.</span></em></li>
 	<li style="font-weight: 400;"><em><span style="font-weight: 400;">Muscle-strengthening activities should be done involving major muscle groups, 2 or more days a week.</span></em></li>
</ul>
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<h2><b>What equates to ‘activity’?</b></h2>
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<span style="font-weight: 400;">THIS is the beautiful thing about these recommendations…</span>

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<h2><i><span style="font-weight: 400;">YOU DON'T NEED A GYM! </span></i></h2>
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<span style="font-weight: 400;">No need to panic or worry about your access to a gym BUT you may wish to consider your LONG TERM business model to include solutions that don't only require hiring gym space that you may be limited by should a pandemic alert re-occur.</span>

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<span style="font-weight: 400;">WHO and the British government recommend….. </span>

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<span style="font-weight: 400;">Walking &#x1f6b6;&#x200d;&#x2640;&#xfe0f; </span>

<span style="font-weight: 400;">Swimming &#x1f3ca;&#x200d;&#x2642;&#xfe0f; </span>

<span style="font-weight: 400;">Dancing &#x1f483;&#x1f3fc; </span>

<span style="font-weight: 400;">Cycling &#x1f6b4;&#x200d;&#x2640;&#xfe0f; </span>

<span style="font-weight: 400;">Gardening &#x1f337;</span>

<span style="font-weight: 400;">Housework &#x1f3e1;</span>

<span style="font-weight: 400;">Occupational tasks &#x1f393;</span>

<span style="font-weight: 400;">And anything that moves and loads you and also elevates your client’s heart rate. </span>

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<span style="font-weight: 400;">So our jobs as exercise professionals may require adjusting somewhat to allow for this changing landscape of exercise prescription. </span>

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<span style="font-weight: 400;">PLEASE PLEASE PLEASE </span>

<span style="font-weight: 400;">Move Well &amp; Move More! Your country needs you!</span>

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<h2><span style="font-weight: 400;">NEXT TIME…..</span><b>Dont get caught out! Do you have a plan B?</b></h2>
<span style="font-weight: 400;">Next week we discuss the importance of having a plan B and what that might look like, along with maybe a plan C, plan D….Ask yourself…..do you have a plan ready for the next pandemic alert or lockdown? Can your business survive? Have you adapted to solutions purely for the short term or long term? Should you prepare a plan for long term changes commercially to your service? </span>

Reference;

<a href="https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death"><span style="font-weight: 400;">https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death</span></a>