Physical Activity

Taking enough physical activity is crucial for good health and wellbeing, but most of us aren’t nearly active enough. Physical activity is especially important for our children if they are to grow into healthy adults. Getting active now will help them to develop healthy habits that will benefit them throughout their lives.

There are many benefits of physical activity. Adults should accumulate at least 30 minutes of moderate-intensity activity on five days of the week. This is the minimum recommended level. The activity should be a combination of aerobic and muscle-strengthening physical activities.

Types of physical activity

Aerobic physical activity

• Moderate intensity for a minimum of 30 minutes on five days each week
• Vigorous intensity for a minimum of 20 minutes on three days each week
• Combination of moderate and vigorous activity. For example, a person can meet the recommendation by walking briskly for 30 minutes twice during the week and then jogging for 20 minutes on two other days.

Muscle-strengthening physical activity

Eight to 10 exercises performed on two or more non-consecutive days each week, using the major muscle groups. To maximize strength development, a resistance (weight) should be used that allows 8–12 repetitions of each exercise, resulting in volitional fatigue. Muscle-strengthening activities include a progressive weight-training programme, weight-bearing callisthenics, stair climbing and similar resistance exercises that use the major muscle groups. The physical activity recommendations for adults are also appropriate for older adults and include both aerobic and muscle-strengthening activities. However, specific additional activities are recommended as particularly beneficial, in particular those that maximise strength development and promote flexibility and balance.

Benefits of physical activity

The benefits of regular physical activity are extensive. Evidence exists to show that regular participation in physical activity can reduce the risk of:

• Coronary heart disease
• Stroke
• High blood pressure
• Type 2 diabetes
• Osteoporosis
• Obesity
• Colon cancer
• Breast cancer
• Anxiety
• Depression
• Falls and injuries from falls

Regular physical activity can also provide a substantial therapeutic role for adults and older people with the following conditions.

• Coronary heart disease
• High blood pressure
• Type 2 diabetes
• High cholesterol
• Obesity
• Osteoporosis
• Osteoarthritis
• Chronic obstructive pulmonary disease (COPD)

Physical activity also has a role in the management of:

• Depression and anxiety
• Dementia
• Pain
• Stroke
• Back pain
• Constipation

Social benefits include:

• Empowerment
• Opportunities to meet new people and develop friendships
• Widening of social networks
• Enhanced intergenerational activity between different age groups
• Promotion of a more positive and active image of older people
• Maintenance of caring skills
• Provide opportunities for relaxation and enjoyment
• A chance to let off steam and have fun

Children and young people

There is a strong justification for encouraging children and young people to be physically active.

• Physical activity can play an important role in delaying the ageing process and in helping older people to maintain functional capacity and to reduce their risk of health problems.

To promote and maintain good health and physical independence, the following activities should be undertaken on a minimum of two days each week:

• • Healthy growth and development of the musculo-skeletal system, which can reduce the later risk of osteoporosis
  • Energy balance for the maintenance of healthy weight
  • Opportunity for social interaction, achievement and mental wellbeing. Those who have a positive experience of physical activity are more likely to continue into adulthood.
  • All children and young people, including those with disabilities, should take part in at least one hour a day of physical activity, which could include physical education, play, sports, exercise, dance, outdoor activities, active travel, and support to be active in their daily tasks at home, school and in the community.

Leisure centres

Antrim Forum

Lough Road Antrim
Telephone: 028 9446 4131

Ballymena

Seven Towers Leisure Centre, Trostan Avenue, Ballymena
Telephone: 028 2564 1427

Ballymoney

Joey Dunlop Leisure Centre, 22 Garryduff Road, Ballymoney
Telephone: 028 2766 0260

Carrickfergus

Carrickfergus Leisure CentrePrince William Way, BT38 7HP
Telephone: 028 9335 1711

Coleraine

Coleraine Leisure Centre, Railway Road, Coleraine
Telephone: 028 7035 6432

Cookstown

Cookstown Leisure CentreFountain Road, Cookstown
Telephone: 028 8676 3853

Larne

Larne Leisure Centre, Tower Road, Larne
Telephone: 028 2826 0478

Magherafelt

Greenvale Leisure Centre, Greenvale Park Magherafelt
Telephone: 028 7963 2796

Maghera

Maghera Leisure Centre Coleraine Road Maghera
Telephone: 028 7954 7400

Moyle

Sheskburn Recreation Centre 7 Mary Street Ballycastle
Telephone: 028 2076 3300

Newtownabbey:- Ballyearl Arts and Leisure Centre

585 Doagh Road Newtownabbey
Telephone: 028 9084 8287

Newtownabbey – Sixmile Leisure Centre

Ballynure Road Ballyclare
Telephone: 028 9334 1818

Newtownabbey – Valley Leisure Centre

40 Church Road Newtownabbey
Telephone: 028 9086 1211

Useful links

There are lots of ways to get active and enjoy your leisure time and lots of websites and societies within the Northern Health and Social Care Trust area to help take the first steps. Here is a list of a number of helpful walking, hiking and sporting websites

Age Concern/ Help the Aged NI
British Heart Foundation National Centre for Physical Activity & Health
Disability Sports Northern Ireland
Get Active
National Trust
Active Places NI
Cycle NI
Highway to Health Walking
Sport NI
The Ramblers Association
Ulster Federation of Rambling Clubs
Walk Northern Ireland
Waymarked Ways of Ireland