Physical activity can be done almost anywhere and does not necessarily require equipment

FAQs


Why take part in Physical Activity?

There is a large amount of evidence showing the benefits to general health and well-being of taking part in regular physical activity. Physical inactivity is a primary contributor to a broad range of chronic diseases such as coronary heart disease, stroke, diabetes and some cancers. Being physically active can reduce your chances of developing one of these diseases by up to 50% as well as reducing the risk of premature death by 20–30%.

What are the benefits of physical activity? (Adults, older adults and people with disabilities)

Strong evidence of:

  • Better cardio-respiratory and muscular fitness
  • Less weight gain
  • 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 of 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

How much physical activity should I be doing?

For health benefits adults should take part in at least 30 minutes a day of moderate activity on 5 days week (or 150 minutes a week). All children and youths should be active at a moderate to vigorous level, for at least 60 minutes every day. This should include muscle strengthening, flexibility and bone strengthening exercises 3 times a week..

What kind of physical activity meets the recommendation?

Any activity of at least moderate intensity counts towards your 30 minutes a day e.g. gardening, walking.

What is moderate-intensity?

Moderate intensity activities make your heart beat a little faster, make you feel a little warmer and make your breath a little heavier, you should still be able to carry out a conversation. A brisk walk would be a moderate intensity activity for most people.

What is vigorous-intensity?

Vigorous-intensity activity is equivalent to jogging/running, and causes rapid breathing and a substantial increase in heart rate.

Can I do more than the recommended amount of physical activity?

Yes you can, the more activity you do the more benefits you get. 30 minutes of moderate activity 5 days a week is the minimum amount recommended for good health.

What counts? What about short bouts of activity?

You don’t have to do it all at once. You can build your 30 minutes or more over the day by doing a number of short bouts of activity. The minimum length of these short bouts is 10 minutes.

What about muscle strengthening activities?

Muscle-strengthening and balance activities have been included in the National Physical Activity guidelines. A mixture of physical activity that increases fitness as well as strengthening muscle and bone provides the most benefit.

What type of muscle strengthening and balance activities should I do?

  • Digging, lifting and carrying while gardening
  • Carrying groceries
  • Circuit training, step aerobics
  • Exercises using bands, weight machines, hand held weights
  • Tai chi and yoga
  • Backward and sideways walking and walking on heels and toes
  • Standing from a sitting position
  • Standing on one foot

What if I can’t find the time to do physical activity?

It only takes 30 minutes of moderate-intensity physical activity five days per week to improve and maintain your health.

You don’t have to do your 30 minutes all at once. Activity can be accumulated over the course of the day: a 10 minute brisk walk, three times a day, or 20 minutes in the morning and 10 minutes later that day.

Is being physically active expensive? It takes equipment, special shoes and clothes…and sometimes you even have to pay to use sports facilities.

Lots of physical activities are free. Physical activity can be done almost anywhere and does not necessarily require equipment. Carrying groceries, wood, books or children are good physical activities, as is climbing the stairs instead of using a lift. Walking is perhaps the most popular and the safest physical activity and it is absolutely free.

Are the Guidelines for older adults different from other adults?

The guidelines are the same, at least 30 minutes of moderate activity 5 days a week. Older people should focus on aerobic activity, muscle strengthening and balance. If chronic illness, lack of mobility or degenerative condition prevent older people from being active they should be as active as they are able to be.

What are the key points described in the Physical Activity Guidelines?

  • Regular physical activity reduces the risk of chronic diseases such as coronary heart disease, type 2 diabetes, stroke, cancer, osteoporosis and depression.
  • Some physical activity is better than none.
  • The more activity you do the more health benefits you get, try increasing the duration, intensity or frequency of your activity.
  • Most health benefits occur with at least 30 minutes moderate activity five days a week or 150 minutes, such as brisk walking.
  • Bouts of activity that are at least 10 minutes long count toward meeting the Guidelines.
  • Both aerobic (endurance) and muscle-strengthening (resistance) physical activity are beneficial.
  • Health benefits of physical activity occur for children and adolescents, young and middle-aged adults, older people, and those in every studied racial and ethnic group.
  • Health benefits of physical activity are attainable for people with disabilities.
  • The benefits of physical activity outweigh the risks of injury.

Can you do too much physical activity?

Your body will give you signs if you doing too much physical activity, these might include:

  • chronic fatigue
  • decrease in performance
  • increase in recovery requirements
  • altered resting heart rate
  • muscle soreness and damage

Return to top of page