There are major benefits to health and the economy of getting more people more active

Promoting the guidelines

Promoting the guidelines

There are major benefits to health and the economy of getting more people more active. Everyone-children, young people, adults, older people and people with disabilities-needs to be encouraged and supported to be active every day in as many ways as they can.

If you have the opportunity to promote physical activity, make sure that key messages on physical activity are part of all your communication. This includes when you talk to people, in group activities or through leaflets, booklets, posters, TV, radio, websites or other media. The evidence is that people are most likely to respond to a number of messages that:

• Stress the benefits of physical activity
• Promote self-belief
• Promote social support
• Suggest ways to fit physical activity into daily life
• Support and training to promote physical activity
• Where to get more information on being active

Self-belief is the confidence that you can be physically active. It is an important factor in motivating people to be active

Stress the benefits of physical activity

• Regular physical activity will improve your health and well-being as well as reduce the risk of developing chronic illness.
• The health benefits of physical activity increase as your level of activity increases.
• Some physical activity is better than none. The more you do, the more benefits you gain.
• Be active for reasons that are important to you: personalise the benefits of regular physical activity.
• Choose physical activities that you enjoy to maximise your chances of staying active.

Promote self-belief

Self-belief is the confidence that you can be physically active. It is an important factor in motivating people to be active. Choose role models that you or your group can relate to, ideally role models of similar ability.

• Physical activity: who says it has to be hard?
• "If I can do it, you can too."
• Choose an activity you enjoy, there are plenty of options.
• Start slowly and set goals to increase your chance of success.
• Keep an activity diary, or use a pedometer and aim to increase the number of steps you take each day.

Promote social support

Having support from your family and friends makes it easier to be active. Physical activity is fun and enjoyable.

• It's more fun to walk, cycle or run with a friend.
• There are many people and organisations near you that offer opportunities and support to help you be more active.
• If you are trying to change your behaviour, don't do it alone. Let your friends and family know that being more active is important to you and ask them to support or even to join you.
• Getting active as a family is a great way to encourage children to build good activity habits for life.
• Give children active gifts such as toys and equipment that encourage physical activity.

How to fit physical activity into everyday life

• You don’t have to do it all at once; build up to at least 30 minutes by being active for at least 10 minutes a number of times a day.
• For children all activity, no matter how short, counts towards their 60 minutes.
• Fun and enjoyment is important.
• Be active your way!

Some examples of activities include:

• Vacuum the house from top to bottom with effort; use the stairs as often as possible.
• Vigorously wash the windows inside and out.
• Walk to the bus or train.
• Go out for a walk, run or cycle before work, or during your lunch break.
• Meet friends for a walk, run or cycle on a weekend morning.
• Park further away from where you intend to go, and walk the last part.
• Take the stairs instead of the escalator or the lift.
• Work in the garden.
• Join an exercise or circuit training class.
• Play active games with your children.
• Organise a game of football, hockey or tennis with friends.
• Walk or play with pets.
• Play active computer games.

The evidence is that men and women favour different types of activity. Men are more inclined to take part in vigorous and team activities, whereas more women take part in moderate and individual activities. Take this into account when planning activities.

Support and training to promote physical activity

You can get information, training and support to promote physical activity from:

Health promotion departments

your local Health Service Executive health promotion department provides information and training on promoting health and well-being including physical activity. Visit www.healthpromotion.ie or contact HSE Infoline on 1850 24 1850 for details of your local health promotion department.

Local sports partnerships

are an initiative of the Irish Sports Council. They promote opportunities for physical activity and sport for all at local level. Visit www.irishsportscouncil.ie for details of your local sports partnership.

Irish Heart Foundation

is a national heart charity that runs campaign on physical activity and provides information on being active for heart health. Slí na Sláinte walking routes located throughout the country are an initiative of the Irish Heart Foundation. Visit www.irishheart.ie for more information.

National Governing Bodies of Sports

have training programmes for coaches and volunteers. Some of the national bodies have also adapted programmes for people with disabilities. As well as the mainstream sports there are also specific sports bodies such as Cerebral Palsy Sport Ireland, Irish Blind Sports, Irish Wheelchair Association Sport, Irish Deaf Sports Association, Special Olympics Ireland and the Paralympic Council of Ireland. For more details visit www.irishsportscouncil.ie.

The CARA Adapted Physical Activity Centre

at the Institute of Technology in Tralee, Co. Kerry facilitates, co-ordinates and advocates for the inclusion of people with disabilities in physical activity, sport and physical education. More information at www.caraapacentre.ie.

Where to get more information on being active

Irish Websites

Local Sports Partnerships websites

Other websites