Physical Activity Guidelines
http://www.getirelandactive.ie/get-started/why-be-active/
Physical activity benefits every aspect of health for both children and adults
Why be active?
How physical activity benefits health
Being active for at least 30 minutes on 5 days of the week can help us to be healthier in both body and mind. Children and youths should be active for at least 60 minutes everyday.
Here are some of the health benefits of being active regularly:
- Feel better
- Stronger heart and lungs
- Reduced symptoms of anxiety and depression
- Lower blood pressure and cholesterol
- Improved overall fitness and energy levels
- Better quality sleep
- Stronger bones
- Prevents chronic disease
- Weight loss
- Decreases stress
- Prolongs independence as we get older
Physical activity benefits every aspect of health for both children and adults. Read more about the benefits in the table below.
Health benefits of physical activity – summary of evidence
Strong evidence of:
- better cardio-respiratory and muscular fitness
- stronger bones
- better cardiovascular and metabolic health
- healthier body fat composition
Some evidence of:
- reduced symptoms of anxiety and depression
(including adults with disabilities
and older adults)
Strong evidence of:
- better cardio-respiratory and muscular fitness
- less weight gain
- more weight loss - combined with eating fewer calories
- better weight maintenance after weight loss
- lower risk of early death
- lower risk of stroke
- lower risk of coronary heart disease
- lower risk of high blood pressure
- lower risk of unhealthy blood lipid profile
- lower risk of type 2 diabetes
- lower risk of metabolic syndrome
- lower risk of colon and breast cancer
- fewer falls
- reduced levels depression
- better cognitive function in older adults
Some evidence of:
- lower risk of hip fracture
- lower risk of lung cancer
- lower risk of endometrial cancer
- stronger bone density
- better sleep quality
- reduced abdominal fat
Regular physical activity reduces your risk of chronic diseases, such as coronary heart disease, type 2 diabetes, stroke, cancer, osteoporosis and depression. For older people, regular physical activity reduces risk of falls and resulting injuries. US studies show that regular physical activity reduces many health risks for everyone - children, adolescents, adults, people with disabilities and older people, across all ethnic groups. As you get more active, more often and for longer you reduce your risk of chronic disease.
Obesity is a major public health concern in Ireland, 38% of Irish people are overweight and 23% are obese. One in five Irish children and teenagers is overweight or obese. The less active you are, the more you are at risk of being overweight. To be a healthy weight, you need to take regular physical activity and eat a healthy diet. This ensures a balance between the energy you get from food and the energy you use. Even if you do not lose weight, you will still benefit from being more active. Studies show that active adults who are overweight or obese gain similar health benefits to people with a healthy body weight. View the guidelines for weight management and weight loss.
At the beginning start off slowly, gradually building up to the target of at least 30 minutes moderate intensity activity five days a week
How much physical activity should I be doing?
What does regular physical activity mean? How much should we be doing per day? Per week?
All children and young people should be active, at a moderate to vigorous level, for at least 60 minutes everyday. Include muscle-strengthening, flexibility and bone-strengthening exercises 3 times a week.
Adults:
At least 30 minutes a day of moderate activity on 5 days a week (or 150 minutes a week)
Children and Youths:
Should be active at a moderate to vigorous level for at least 60 minutes every day. Including muscle strengthening, flexibility and bone strengthening exercises 3 times a week.
Remember
- You don’t have to do it all at once, 10 minute bouts 3 times a day is just as good for your health.
- Any activity is better than none.
- Start slowly, building up to 30 minutes a day.
- Remember to keep safe, view some safety tips and information on warming up and cooling down.
For more info on the guidelines click on the links below:
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