Creating an Active Flintshire

Each of us should aim to participate in an appropriate level of physical activity for our age.

Physical activity includes all forms of activity, such as everyday walking or cycling to get from A to B, active play, work-related activity, active recreation (such as working out in a gym), dancing, gardening or playing active games, as well as organised and competitive sport.

The following is a guide by age group on the type and amount of physical activity individuals should undertake to benefit their health, in particular prevent disease.

Early Years (Under 5's)
	Physical activity should be encouraged from birth, particularly through floor-based play and water-based activities in safe environments.
	Children of pre-school age who are capable of walking unaided should be physically active daily for at least 180 minutes (3 hours), spread throughout the day.
	All under 5s should minimise the amount of time spent being sedentary (being restrained or sitting) for extended periods (except time spent sleeping).
Children and Young People (5 - 18 years)
	All children and young people should engage in moderate to vigorous intensity physical activity for at least 60 minutes and up to several hours every day.
	Vigorous intensity activities, including those that strengthen muscle and bone, should be incorporated at least three days a week.
	All children and young people should minimise the amount of time spent being sedentary (sitting) for extended periods.
Adults (19 - 64 years)
	Adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.
	Alternatively, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or a combination of moderate and vigorous intensity activity.
	Adults should also undertake physical activity to improve muscle strength on at least two days a week.
	All adults should minimise the amount of time spent being sedentary (sitting) for extended periods.
Older Adults (65+ years)
	Older adults who participate in any amount of physical activity gain some health benefits, including maintenance of good physical and cognitive function. Some physical activity is better than none, and more physical activity provides greater health benefits.
	Older adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.
	For those who are already regularly active at moderate intensity, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or a combination of moderate and vigorous activity.
	Older adults should also undertake physical activity to improve muscle strength on at least two days a week
	Older adults at risk of falls should incorporate physical activity to improve balance and co-ordination on at least two days a week.
	All older adults should minimise the amount of time spent being sedentary (sitting) for extended periods.

Source: Start Active, Stay Active

Start Active, Stay Active

This report establishes a UK-wide consensus on the amount and type of physical activity we should all aim to do at each stage of our lives.

For the full report and fact sheets, click here

Exercise tips during pregnancy

Because exercise promotes muscle tone, strength, and endurance, it can help you carry the weight you gain during pregnancy, prepare you for the physical stress of labour, and make it easier to get back into shape after the baby is born.

The following links offer advice on what you can and can’t do during pregnancy (English only):

http://www.nhs.uk/Livewell/pregnancy/Pages/Exerciseandpregnancy

http://www.nhs.uk/Planners/pregnancycareplanner

http://www.bbc.co.uk/parenting/having_a_baby

Exercise tips following pregnancy

There are several reasons why it's a good idea to start some gentle exercise soon after you've had a baby. Exercise has many benefits:

	Helps boost your mood by increasing the levels of feel-good chemicals in your brain (such as endorphins)
	Help you to regain your pre-baby figure and lose weight
	Protect you from aches and pains and give you more energy if you are feeling tired
	Improve physical strength and stamina which will make looking after a newborn baby easier

The following links offer advice on what you can and can’t do during pregnancy (English only):

http://www.nhs.uk/Livewell/fitness/Pages/Exerciseafterpregnancy.aspx

Activities in Flintshire

National Exercise Referral Scheme (NERS) Flintshire	Kick-start Kick-start is a 16 week programme of supervised group exercise classes that are suitable for all abilities and run by an Exercise Referral Professional (instructor) to help ease you back into regular physical activity.
Walking	Why not find out about your nearest walking group organised by Walkabout Flintshire. To find out more and to download a copy of the monthly walk programme, visit the 'Local Activity' page.
Swimming	Swimming is one way of exercising that improves your all-round fitness because it can boost strength, stamina and suppleness all at the same time. There are 5 Local Authority swimming pools in Flintshire: Flint Holywell Buckley Mold Connahs Quay To find out about opening times, classes and prices, click here
Ice Skating	Ice Skating is a fun activity for all the family. Deeside Ice rink, Queensferry is the National Centre for Ice Sports in Wales. It boasts an Olympic size ice pad, catering for a variety of ice sports and activities, including Ice Hockey, Curling and Disco on Ice. For details of opening times and prices click here.
Flintshire County Council Fitness Suites	Bridges Fitness Suites are available in: Flint Holywell Buckley Mold For more information and opening times, click here
Junior Fitness Club	Bridges also provide a Junior Fitness Club for children between the ages of 13 to 15 years who enjoy a healthier, more active lifestyle. For more information click here
Playing Golf	There are golf courses across the County in: Northop Flint Hawarden Holywell Llanerchymor, Holywell Mold Padeswood, near Mold Whitford near Holywell For more information, click here

Disability Sports in Flintshire

actif plus one	Flintshire Leisure Services now has a disability equality scheme known as "actif plus one". This will allow a "personal assistant" free access to a range of facilities when supporting a disabled person.
Disability Sport Wales Club Directory	The Disability Sport Wales National Community Development Programme is a joint initiative between the Sports Council for Wales, the Federation of Disability Sport Wales and the 22 local authorities across Wales. The scheme is aimed at developing quality community based sporting and recreational opportunities for disabled people throughout Wales.
Sports Council Wales Activities A-Z	The Sports Council for Wales is the national organisation responsible for developing and promoting sport and active lifestyles.