Physical activity is one of the most powerful tools we have to maintain both our physical and mental health.
Adults should aim to do at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week. This should be spread throughout the week and involve a combination of aerobic and muscle-strengthening physical activities.
It is also recommended that you break up long periods of sitting or inactivity (every 30-180 minutes) as this can slow down your metabolism and increase your risk of chronic disease.
If you haven’t exercised in a while, it can feel daunting. Start small and keep moving, whatever your age or ability. You’ll feel better, have more energy and even live longer.
Benefits
The benefits of regular physical activity are extensive. Evidence shows 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
What counts as moderate activity?
Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. Examples of moderate intensity activities include: brisk walking, water aerobics, riding a bike, dancing, pushing a lawn mower and hiking.
What counts as vigorous activity?
Vigorous intensity activity makes you breathe hard and fast. If you’re working at this level, you will not be able to say more than a few words without pausing for breath. Examples of vigorous activity include: running, swimming, aerobics, cycling uphill and sports like football and rugby.
Tips to increase your physical activity
- Try to find an activity that you enjoy as you are then more likely to continue doing it.
- Get active with a friend or a family member; this can motivate you to start and stay active.
- Try walking or cycling for either part of, or your entire, daily commute. If you are working from home aim for a walk before or after work, or during lunchtime.
- If you have to drive or take the bus, park the car a little further away from your destination or hop off the bus a stop or two earlier and walk the rest of the way.
- When you’re out and about take the stairs instead of the lift to get your legs moving.
- Break up long periods of inactivity during the day by getting active in shorter bursts. A 10-minute brisk walk adds to your recommended physical activity target and will help you feel better.
- When you get home in the evening, instead of spending the evening in front of the TV, get active.
- Consider joining a local walking group.
- Try to find out what activity clubs and programmes are in your area.
- Try some short workouts at home.
Children and young people
All children and young people, including those with disabilities, should take part in at least one hour a day of physical activity. This could include physical education, sport, exercise, dance or outdoor activities.
Supporting our children to be active has significant benefits including:
- Healthy growth and development of the musculoskeletal 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.
- Developing a positive habit for later life.
Activity as we age
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. Of all the lifestyle changes that have been studied, taking regular physical exercise also appears to be one of the best things that you can do to reduce your risk of getting dementia.
Adults aged 65 and older who are fit and have no health conditions that limit their mobility should try to be active daily.
For example:
- at least 2 hours and 30 minutes of moderate aerobic activity every week such as walking, dancing or pushing a lawnmower.
- strength and balance exercises at least 3 days per week – for example, digging, carrying groceries, step aerobics, hand-held weight exercises and yoga.
- using daily chores such as shopping, cooking or housework to break up periods of sitting.
NHS: Balance and strength exercises
Get walking
Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier. Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier.
Walking for Health
The Walking for Health scheme offers free walk leader training to anyone wishing to lead health walks in their local community or workplace.
Walking groups
There are walking groups across the Northern Trust area, which anyone can join at any time.
Connect North
The Connect North Directory of Services provides information on a wide range of activities, including exercise classes and walking groups.
Leisure centres
There are leisure centres in each of the four council areas within the Northern Trust area:
- Antrim and Newtownabbey Borough Council
- Causeway Coast and Glens Borough Council
- Mid and East Antrim Borough Council
- Mid Ulster District Council
Parkrun
Parkrun organises free, weekly, 2km and 5km runs around the world.
All events are run by volunteers and people of every age and ability are encouraged to take part.
Research shows an increase in the quality of life for regular park runners.
Find your local parkrun location.
Outdoor gyms
Just five minutes in the outdoor gym every day can lead to improvements in your health and wellbeing. Outdoor gyms are completely free to use and are suitable for all, from experienced gym goers to beginners.
Useful resources
WalkNI: Find a walk
CyclingUK: NI cycle routes
NHS Better Health: Home workout videos
Disability Sport NI
Outmore NI: Outdoor trails and venues in Northern Ireland
Walk Wheel Cycle Trust: The National Cycle Network
Apps
Couch to 5K
Active 10
MyFitnessPal