Why play sport?
How sport can help improve fitness
A healthier nation
Precautions before you start
Why are sport and exercise important for our health?
It's good for your social life
Maybe save yourself some money?
A better lifestyle
For many centuries people in Britain lived very active lives. We had to otherwise we wouldn't have survived in the hard physical world of agriculture and then industry. But now this is changing very significantly. As a nation, Britain is in the grip of a very serious public health problem, both now, and for the future: a problem of inactivity, of being unfit, and increasingly overweight and obese. Young people are especially at risk if they take little exercise at a time when their bodies are growing and developing. We need to re-balance the sedentary lifestyles of so many kids today, surrounded by television screens, play-stations and computers and encourage and promote the benefits of life-long participation in sports and more active lifestyles.
It is widely recognised that for children and young people sport and physical activity is at its most effective when it's part of a package of activities that addresses issues of social, moral and personal development. Above all though, it has to appeal and be made fun and enjoyable. It has to be something that people want to actually do – something that interests them – a lesson Ian Wright quickly found out.
Current research suggests that most people in Britain are not engaging in physical activity or sport regularly enough to obtain any real measurable benefits for their health. This is becoming a major concern, especially if this lack of exercise, sedentary lifestyle and over-reliance on fast food continues for future generations to come. Children and young people in particular need be encouraged to enjoy and participate in physical activity if attitudes are to change for the future. This requires time and effort to help change existing attitudes, but this is achievable by adopting and encouraging small changes that lead to a healthier lifestyle for all. Lead by example; children and young people can't change their exercise and eating habits by themselves – they need the help and support of their whole family and others who have influence over the way our children think and live. And like many other things in life the home is a good place to start.
Precautions before you start
- Consult your doctor if you have any medical problems (heart disease, blood pressure, diabetes, blackouts, arthritis or back problems)
- Start gently and build up gradually over a few months
- You should be able to hold a conversation during exercise. Stop if you have difficulty catching your breath, develop chest pains, or feel weak, dizzy or faint
- Don't exercise if you are ill or feel very tired
- Wait for two hours after eating before exercising, but don't exercise on an empty stomach
- Drink lots of water before you start, while you're exercising and after you've finished
- Always warm up before you start exercising and cool down when you have finished (stretching is great).
Why are sport and exercise important for our health?
It seems obvious to say sport and exercise are good for us. But why are they good for us? There are some very clear health reasons why:
Preventing cardiovascular disease
The health effects of a lifestyle lacking regular activity can be serious. Leading an active life and maintaining good fitness levels are essential to help reduce the risk of death from cardiovascular and circulatory disease. Regular physical activity reduces the risk of heart disease, high blood pressure or suffering a stroke and reduces the risk of dying prematurely.
Preventing obesity
Childhood obesity is usually caused by kids eating too much and exercising too little. In today's pressured world it can feel easier to feed them quick, convenience, processed foods rather than make a nutritious meal; it is probably going to make life easier to let them play on the computer and watch television than to go out for a walk. Regular physical activity helps control weight and reduces the risk of becoming obese.
Obesity is a major contributor to a variety of serious chronic illnesses – including type 2 diabetes, some types of cancer, high blood pressure and high cholesterol levels. Preventing and changing levels of obesity requires everyone in the family to play their part in bringing about lifestyle changes. Introducing regular physical activity such as playing a game or a sport that both you and your children enjoy is one small, but manageable way, of starting this process.
Improving physiological health
Our bodies require exercise – they have evolved to walk, run and to be used physically. Major muscles and organs such as the heart and lungs have also evolved to be 'worked' – they are designed for our bodies to be active and physical. Regular physical activity helps maintain and build healthy bones, flexibility, joints, stronger muscles – and improves our overall stamina and fitness levels. Load-bearing or resistance-based physical activity may also help to reduce or prevent osteoporosis and its disabling pain and associated symptoms – particularly reducing the risk of hip fracture in women. In addition, regular physical activity can help manage painful conditions such as knee or back pain. Getting our body fit benefits us and our children in a number of ways. We get satisfaction that we feel better with our enhanced and increased energy levels achieved by getting fitter. These changes don't need to be sudden. They are often better achieved by making sustained small changes in our everyday lives: taking the stairs instead of the lift; walking to the shops rather than taking the car; going for regular family walks rather than watching television all evening; cycling more often; walking to school together rather than 'doing the school run'.
Improving mental well-being
Positive mental health can contribute significantly to how we are thinking, feeling and behaving. Participating in physical activity and sport promotes and improves our overall sense of well-being. These inner benefits, such as an improvement in how we feel about ourselves, can have a positive effect on self-esteem and confidence, on mood levels, stress, emotions, anxiety and depression.
Being more regularly active has also been positively linked to achievement. For young people there may be positive improvement in classroom discipline, the ability to control pressure or stress levels and an ability to concentrate better. Parents need to recognise that they can be a positive role model – the most effective way to move successfully towards feeling better about, and actively engaging in, a more active lifestyle, is to commit to the change yourself. Leading by example teaches and encourages your child to be physically active if you prioritise it yourself. In the end, feeling fitter and better about yourself is a big step to being in control of your own life and not feeling 'someone else' is to blame for what happens.
It's good for your social life
Most sports and games are played with other people, whether in teams groups or against someone. They are social events as well as sporting ones. Emphasising the social aspects of sport is important in providing lifelong support, motivation, and encouragement – which in turn helps to ensure we turn up regularly and get the benefit of the physical activity. Everyone can benefit from participation – even those with behaviours or habits that are difficult to change! The key is to take small, progressive, manageable steps that can realistically be committed to, and sustained.
Being physically active need not be expensive or time-consuming. It does not even have to involve leaving your home environment. The key is to build physical activity into your lifestyle – make it a welcoming part and something that you enjoy doing. For young people one hour per day of moderate-intensity activity is achievable. For adults at least 30 minutes of moderate intensity physical activity (e.g. a brisk walking pace) on five or more days per week is a goal to aim for. Be realistic in what you try to achieve – don't set unreachable targets as that sets you up to fail.
Remember, exercising doesn't have to be just doing a lot of one activity. Meeting the recommended physical activity levels each day is most likely to come from a combination of everyday activities (those with specific health needs should seek advice from their GP prior to physical activity). And it can get you out and you can meet people, make new friends, build up new social networks and, above all, have fun.
Lastly, forget any bad old memories – physical activity need not be competitive or done in the cold and rain – not unless you want to! Think about doing something different; charitable events such as a sponsored walk or swim are great community events and great motivators. Be spontaneous – use every opportunity to involve the whole family – activities like cleaning, gardening, vacuuming, washing the car, DIY, walking the dog, or having a spring clean can all be utilised – put on some music, have fun, and have a workout!
Maybe save yourself some money?
You don't have to spend a lot of money to get yourself or your children fit. Yes, you could spend a fortune on trainers, but you don't have to. Take a look at some ideas we've put together.
Family food bills
You could cut the cost of your weekly supermarket bill by gradually switching from the more expensive convenience foods, fizzy drinks and biscuits to buying and cooking food that's in season. Sounds a bit daunting to start with but there are plenty of inspiring cookery books out there that will help.
Involvement in sports and physical activity can alleviate and provide an antidote to 'boredom'. It often provides focus for those who perhaps do not achieve academically, and can encourage the development of self-discipline. Sport and physical activity also address some adolescent development needs for autonomy, excitement and thrill seeking, and thus may indirectly reduce both social and environmental problems and costs associated with vandalism, grafitti, littering and aggressive behaviours. Sport has the potential if harnessed constructively to 'fill a gap' in the lives of many who might otherwise find themselves following other more risk-taking directions. Avoidance of other risk-taking behaviours may be increased if sport and physical activity are part of a positive lifestyle, this includes smoking and alcohol abuse, drug abuse and aggressive behaviour.