_{Keep active and stay fit}

_{Keep active and stay fit}

_{As well as eating properly it's important to stay fit and keep physically active. This keeps the body working properly and helps people get the best from their food.}

_{Regular physical activity produces many benefits, it:}

_{• stimulates cardiovascular and respiratory functions}

_{• increases blood supply to the heart muscles helps to maintain muscle strength and joint flexibility}

_{• stimulates the secretion of growth factors in children}

_{• improves coordination and alertness}

_{• favourably influences mood}

_{• helps relieve anxiety}

_{• helps regulate appetite}

_{• helps people sleep better and work more efficiently.}

_{• helps build strong bones and prevent osteoporosis in later life.}

_{• burns up energy which helps weight control}

_{Physical inactivity and a sedentary lifestyle may lead to overweight and an increased risk of developing some chronic diseases, including heart disease, high blood pressure and diabetes.}

_{It's important both to keep at the right weight and keep active; keeping active of course also helps keep weight down. People therefore need to balance the food they eat with the energy they use up. Some guidance can be found in the tables below.}

_{Table 4.1 sets out the energy requirements of different types of people according to their age, sex and activity levels.}

_{Approximate Energy Requirements - Table 4.1}

	males		females
age	weight	kcal	weight	kcal
1 yr	10.0	1090	9.5	1035
3 yrs	14.5	1385	14.0	1330
5 yrs	18.5	1700	17.5	1540
10 yrs	31.5	2115	32.5	1885
15 yrs	56.5	2655	53.5	2155
25 yrs	65.0		55.0
light activity		2530		2040
moderate activity		2905		2145
65 yrs	65.0		55.0
light activity		2060		1830

_{Table 4.2 sets out some examples of how energy is used up in different types of activity.}

_{Energy Expenditure - Table 4.2 (kilocalories per hour of activity by a 55 kg woman)}

Activity	kcal\hr
Sleeping	55
Sewing	60
Office work	65
Washing dishes	82
Sweeping	93
Cooking	98
Walking	158
Planting groundnuts	169
Washing clothes by hand	174
Scrubbing floors	174
Weeding	273
Labouring	294
Pounding grain	305
Playing football	327
Chopping wood	332
Hoeing or digging	354
Walking uphill with a load	480

_{Note that energy is used up in physical work as well as in exercising for pleasure. People who do physically demanding work need to make sure they get enough food to meet their energy needs. It's also important that they find time to rest and relax at the end of the day to let their bodies recover.}

_{Children, and adults with less demanding physical work, should exercise or play a sport to stay fit and maintain a proper weight. Brisk walking, swimming, jogging, cycling or playing ball games are all ideal.}

_{Lack of exercise in the elderly can reinforce agerelated limitations and handicaps that further reduce physical activity. This can lead to conditions such as varicose veins, blood clots, increased bone brittleness and painful, rigid joints. The elderly should therefore try to keep up a comfortable level of physical activity. Gentle exercise such as walking or swimming is ideal. Irregular, strenuous exercise should be avoided.}

_{All exercise should be carried out regularly. Half an hour three times a week is a good target to aim for. Sporadic exercise does not achieve the same benefits and it carries a higher risk of over-exertion or injury.}

_{Those who have been inactive for long periods, especially if this is as a result of illness, should have a health check before starting to exercise or resuming heavy physical work. Activity levels should be built up gradually, taking care not to do too much too soon.}

_{Moderation is the golden rule. Eating in moderation combined with moderate exercise is the best approach for everyone.}

_{Regular exercise and a balanced diet helps people stay fit and healthy, but other dietary habits are important as well. In particular, people who drink alcoholic beverages should do so in moderation.}

Dental Care Teeth need attention too - with care they can last a lifetime. Bacteria in the mouth live on carbohydrate foods As the bacteria grow and multiply they produce acids which attack tooth surfaces and this can cause tooth decay. Adults and children should therefore brush their teeth regularly, preferably twice a day, using toothpaste with fluoride. This helps protect the teeth from decay and avoids gum disease later in life. Another way to reduce the risk of decay Is to avoid nibbling carbohydrate foods throughout the day.

Applying this information at the local level For a greater understanding of how this information applies at the local level the following might be examined: • What are the main types of work carried out? • What physical demands does this entail? • How does energy use compare with energy Intake? • What leisure pursuits could people follow?