84 HEALTH MATTERS HealtH & Well-being GETTING IRELAND Active


With modern lifestyles becoming increasingly hectic, physical activity may not be something we spend too much time considering. Are we not eternally on the go from morning until night? However, if we stop to think, chances are many of us are busy going from house to car to work, then back into the car and home again. While we are continually going from task to task in both our home and work lives, we may not be expending enough physical energy doing it.


o help us increase the amount of physical activity in our everyday lives, the Department of Health and Children and the HSE have launched the National Guidelines on Physical Activity for Ireland – Get Ireland Active.


T These guidelines highlight the


recommendations for physical activity for children, young people, adults, older people and people with disabilities, for example: Adults (aged18-64yrs) need at least 30 minutes a day of moderate intensity activity, on five days a week (or 150 minutes a week). Older people (aged 65+) need at least 30 minutes a day of moderate intensity activity, on 5 days a week (or 150 minutes a week), or as much as their ability allows. Focus on aerobic activity, muscle strengthening and balance. Adults with disabilities should be as active as their ability allows. They should aim to meet the adult guidelines of at least 30 minutes of moderate intensity activity on five days a week. For children and young people (aged 2-18 yrs), the guidelines recommend that they should be active at a moderate to vigorous level for at least 60 minutes every day. Include muscle strengthening, flexibility and bone-strengthening exercises three times a week Remember: To meet the guidelines, short bouts of at least ten minutes of physical activity can be accumulated throughout the day. To avoid weight gain or to lose weight you need to do more physical activity than the recommendations listed above. The amount of additional time required depends on a number of factors; however, the general range is between 30 and 90 minutes of moderate activity per day.


Activities such as walking, swimming and cycling are great examples of pursuits that can help people of all ages meet the recommendations. Their nature ensures that people themselves can control the intensity at which they are active. Those hoping to gain the health benefits of being moderately active should aim to walk or cycle, at a brisk pace, where they feel some effort, but can still sustain a conversation. If people have not been active in a while, they should start their activity slowly and build up over time to a moderate pace.


WALKING – SOME GREAT IDEAS TO INCREASE YOUR PHYSICAL ACTIVITY LEVELS


The Irish countryside makes for a very varied and scenic arena to get active. The many blue flag beaches, parks and forest walks provide perfect venues for some moderate activity, perfect for all the family. For those who are perhaps routinely


active and looking to improve their fitness, the hills and mountains provide trails that will certainly get hearts beating faster. Details of trails of all levels are available from www.walkireland.ie, www.nationaltrailsday.ie or www.coillte.ie


For those hoping to get active in more urban areas, there are a number of walking routes developed in association with the Irish Heart Foundation, known as Sli na Sláinte. Some have been developed around training pitches and local parks, perfect for local residents and parents waiting on children. Details of all their locations are available from www.irishheart.ie.


WHAT’S ON WHERE?


Little Steps is a HSE and SafeFood campaign, which aims to provide parents with information and support to make small changes to improve their children’s diet and increase their levels of physical activity. The ‘Getting Active’ section of www.littlesteps.eu


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