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A2 Types and needs of sport and physical activity participants GapFill

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A physically active nation comes with huge rewards, such as a more positive society, more productivity in the workplace, and a lower economic burden on the NHS. It is therefore important that the EUUK governmentWorld Anti-Doping AgencyUK Anti-Doping Agency sets specific guidelines for different groups to meet the levels of physical activity that can promote a more healthy, active and productive nation. The responsibility for setting the physical activity guidelines within the UK is down to the UK's Cabinet MinistersPrime MinisterSecretary of State for Digital, Culture, Media and SportChief Medical Officer.

Age of participant	Physical activity guidelines
Children (5–11 years) and adolescents (5–17 years) - The main messages for children and adolescents is to 'Get Strong' and 'Move More'.	An average of at least 20 mins75 mins150 mins60 mins per day spread out across the week Activities to develop movement skills, and to improve muscle and bone strength Recommendations are for all activities to get someone 'breathing faster' and 'feeling warmer' EnglishPEMathsHistory at school helps to contribute towards meeting these guidelines.
Adults and older adults (18 and over) - Participants in this age group are the most likely to struggle to motivate themselves to participate. The following messages aim to give them the motivation they need: 'Some (activity) is good, more is better!' 'Make a start today: it's never too late!' 'Every minute counts!'	Greater than 30 mins60 mins120 mins150 mins moderate-intensity activity and/or 120 mins150 mins75 mins30 mins vigorous-intensity activity per week (moderate-intensity activity is that where breathing rate increases but you are still able to talk, whereas vigorous-intensity activity is where breathing rate is that fast that it is a struggle to simultaneously hold a conversation) StrengthCardiovascular enduranceConfidenceMotivation-building activity on at least two days a week, which may involve carrying heavy bags, exercises at the gym, or yoga For older adults, activities that improve flexibilitybalanceconfidenceself-esteem on at least two days a week helps to offset frailty and reduce the risk of falls. These may involve bowls, forms of dance, or practice at standing on one leg. Minimise activitysedentaryleisurefitness time by breaking up periods of inactivity, e.g. sitting at a desk or lying on a couch watching TV. A good habit is to stretch the legs by walking for a few minutes every hour. Many fitness watches now prompt this when it detects someone not standing up for a while!
People with disabilities - Barriers to participation to people with disabilities must be considered. It is important that: Opportunities to participate are equal and inclusive People find out what activities they find fun and make them feel good People know the benefits of taking part in physical activity	For children and young people with disabilities, recommendations are to: Build up the level of activity slowly by doing bite-size chunks throughout the day Aim to do 60 mins75 mins150 mins20 mins of physical activity per day to achieve health benefits Perform strength and balance activities fiveseventhreesix times per week. These must be challenging but manageable. For adults: Aim for at least 75 mins120 mins60 mins150 mins of moderate-intensity activity each week Perform strength and balance activities on at least two days per week

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