Plan specific time slots each week to be active, and mark them on your calendar

Get adults active

Top Ten Tips to …Get Adults Active

Regular physical activity is important to both physical and mental health.

  1. Think about the benefits of physical activity. Regular physical activity reduces your risk of chronic diseases, such as coronary heart disease, type 2 diabetes, stroke, cancer, osteoporosis and depression. As you get more active, more often and for longer you reduce your risk of chronic disease. It can also help reduce and control weight, lower cholesterol and blood pressure, lift your mood and increase your energy levels. Remember some physical activity is better than none. Find out more about the benefits of activity.
  2. Talk to your GP. If you have a health condition such as diabetes, heart disease or osteoarthritis or have symptoms such as chest pain or pressure, dizziness or joint pain, talk to your GP before starting any physical activity programme. Remember the majority of health conditions are helped by being physically active.
  3. Set a date. Mark the date on your calendar for when you are going to start getting active and stick to it! Check to see if any local exercise classes are starting on this date, or arrange to meet a friend for a walk.
  4. Slowly does it! When starting physical activity, begin slowly and gradually increase the intensity and amount of your chosen activity. Even if you are doing an activity that you once did well in the past, start up again slowly to lower your risk of injury. Stop exercising if you feel pain, nauseous, dizzy, faint, or experience a shortness of breath.
  5. Timetable your physical activity. Plan specific time slots each week to be active, and mark them on your calendar. If you’re a morning person then first thing in the morning might be best for you, or perhaps you could grab some time in your lunch break in work, or sign up for an evening class? You need to find the days and times that work best for you. View tips on how to get more active at work.
  6. Make the household chores your activity! Try a bit of gardening, brisk hoovering, wash the car yourself, or do active housework. That way housework gets done and you get a work out. Be active at home; you don’t need a lot of space just turn on the radio and dance or follow along with a fitness DVD/show on TV.
  7. Get a friend/neighbour to join you or join a class. Bringing a friend along can help make the activity more enjoyable. You may also feel more motivated if you are not alone. Check out your local community centre/school/leisure facility; or the event page for a class in your area. During a class you will be able to get tips and guidance on how to exercise correctly from a fitness instructor.
  8. Make your family time – active time! All children need to be active no matter how old they are! Think of activities you can do as a family; plan a walk through the park/woods, a family cycle, or kick a ball around the local green/park. Have a look for family events on the event search page or check out www.irishtrails.ie to find where your local trails are.
  9. Keep your budget in mind. Some physical activities, such as skiing or sailing, can require a big financial outlay so you need to decide whether you can afford expensive equipment. However there are inexpensive activities such as walking; just a comfortable pair of shoes with a good grip is needed, to dance; just turn on the radio, get outside; gardening or wash the car for free!
  10. Need a reminder to get off the couch? Nominate someone (your partner, parent or friend etc.) who can offer you positive support in your pursuit to become physically active. Talk to them about ways they could be supportive to you and share your activity with them so they can track your progress. They could also help by looking after your kids or doing some physical activity with you.

If you have a disability, the benefits of participating in regular physical activity are the same and many exciting opportunities exist to participate in sports and physical activity. For further information contact your local sports partnership sports inclusion disability officer or the CARA National Adapted Physical Activity Centre.