Be fit, be healthy!

Children and young people

National guidelines on physical activity for Ireland, published by the Department of Health & Children and the Health Service Executive in June 2009, recommend at least 60 minutes of moderate to vigorous activity every day for children and young people. Moderate intensity activity refers to activity that results in the heart beating faster than normal and breathing is harder than normal. Active recreation such as hiking, skateboarding and roller-blading and brisk walking fit into this category. Vigorous activity, causing the heart to beat much faster and you to breathe much harder, includes sports such as football, basketball, rugby and swimming.

Muscle-strengthening, flexibility and bone-strengthening exercises three times a week should be included such as skipping, running and tennis. Weight-bearing exercises (where the bones support your body weight) are required for healthy bone development. These include most sports with the exception of swimming and cycling.

Adults and older people

The guidelines recommend that adults (18-64 years) engage in at least 30 minutes a day of moderate activity on 5 days a week (or 150 minutes a week). Moderate intensity activity refers to those which result in increased breathing and heart rate (still able to carry a conversation), feeling warm or sweating slightly. Water aerobics, digging the garden and brisk walking fit into this category. Vigorous activity, resulting in breathing heavily (cannot keep a conversation), faster heart rate and sweating, includes aerobics, skipping, jogging/running a mile in 10 minutes or faster and sports such as soccer and squash.

Shorter bouts of activity can contribute towards the guidelines, but these bouts should last for at least 10 minutes. It is also recommended to add activities which increase muscular strength and endurance on 2-3 days per week.

Similarly, older people (65+ years) are advised to engage in at least 30 minutes a day of moderate intensity activity on five days a week (or 150 minutes a week) focusing on aerobic activity, muscle-strengthening and balance. If illness or health conditions prevent you from achieving these recommendations, be as active as you are able to be and seek advice from your doctor on engaging in regular physical activity safely.

Weight Management

However, these recommendations need to be adjusted for the avoidance of excessive weight gain, to achieve weight loss or maintain weight loss. For example, to avoid gaining weight, about 60 minutes of brisk walking is recommended or 30 minutes of jogging per day and if you have lost a significant amount of weight, you may need to do 60-90 minutes of moderate activity per day to maintain body weight. To lose weight, in general you need to do about one-third more activity than the amount recommended in the general guidelines for adults, - this equates to brisk walking for 60-75 minutes each day.

 

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