Getting regular physical activity is one of the most important things you can do to improve your overall health.

Physical health  

Being physically active can help reduce blood pressure, cholesterol levels and weight which can in turn help to reduce your risk of heart disease and stroke.

Mental health 

All movement can help lift your mood, reduce stress and improve self-esteem.  Getting active in green or blue space has added mental health benefits.

Social health 

Exercise can be fun and social. Join a new class, team or group or simply get active with friends, family or colleagues.

How much activity should I do?  

Adults should be active at a moderate intensity, for at least 30 minutes a day, 5 days a week.  Read more here about moderate intensity movement and some simple ways to achieve it.

Muscle strengthening activity should be included 2-3 days a week.  Discover some simple muscle strengthening exercise videos here.

It is also recommended that older adults should include balance activities 2-3 days per week.  You can watch our short video here to guide you through some simple balance movements. 

Why not challenge yourself to get active for at least 30 minutes a day, 5 days a week and achieve the recommended guidelines for activity with our 6 week Move More Walking Challenge.

What is sedentary behaviour?  

Sedentary behaviour is any time spent sitting or lying down and using very little energy, while awake. This includes time spent sitting at a computer, watching television and or driving, etc.

Sedentary behaviour has been shown to increase your risk of developing heart disease or stroke. Even if you get the recommended amount of physical activity but spend a lot of time sitting down, you could still be putting your health at risk.

Check out how long you spend sitting down every day. If you find you need to reduce your sitting time then why not take on our Escape your Chair challenge or get active at your desk with our “deskercise” routine.

Tips for getting active  

• If you have been unwell or have been inactive for a long time, consult your GP before starting any activity programme
• Choose activities you enjoy and vary the activity you do
• Get active with a friend to keep motivated
• Warm up before exercise with some gentle movement
• Warm down after exercise with some stretching
• Plan times for activity into your weekly diary so it becomes a priority
• Set yourself an activity goal each week and work towards a challenge like completing a 5km walk
• Wear comfortable clothing and supportive shoes
• Take every opportunity to move throughout the day
• Listen to your body: stop the activity if you feel unwell or have any pain

Get Active Resources 

Move More Walking Challenge

Be Active Leaflet

Walk for Heart Health Leaflet

Find a Slí na Sláinte walking route in your area 

Start a Walking Group in your community 

Create an active workplace