Health & Families - Activity Tips

Practical Suggestions

image: "Activity tip swimming" Try different activities such as walking, cycling, water aerobics, line dancing, yoga, belly dancing, etc. You will get different benefits.
Form a group of friends or neighbours, and walk or exercise together regularly. It makes it easier to stay committed, and it's more enjoyable when you turn it into a social activity.
When shopping for just a few items, walk or ride to the shop instead of taking your car.
Get a pedometer (step counter) and increase your daily goal progressively.
Walk your dog everyday (even if you don't have one).
Don't look for the parking spot closest to your destination. Park further and walk instead.
image: "Activity tip walk the stairs" When you take the bus, walk one sop further or get off earlier.
At work, take walking breaks, instead of coffee breaks.
Whenever you can, take the stairs instead of the lift ( it burns almost five times more energy than taking the lift).
Join a sport or recreation club or sign-up for a corporate event (such as hose run by Local Councils, the Heart Foundation or LifeBeinit).
Spend a couple of hours gardening, at least once a week.
Above all, choose an activity you enjoy as you will be more likely to keep it up.

image: "Activity tip gardening" Remember: You don't have to spend money to be active and it is never too late to start.

Tips for children and youth

Aim for at least 60 minutes of activity every day. It does not need to be in one go. For example, you can spend 10 minutes walking to school, 20 minutes playing basketball or soccer at lunchtime, 10 minutes walking home from school and 20 minutes walking or running with your friends or your dog after school.
image: "Activity tip on the beach" Be active throughout the day in lots of little ways: walk or ride your bike to school, to the shops or to your friends' places.
If you don't like sports, do other activities with your friends, like walking, jogging, skating, riding your bike, playing beach volley-ball, badminton or frisbeeï¿½
Try something you have never done before, like Capoiera, yoga or hip-hop dancing.
Limit the time you in front of the TV or the computer during daylight hours; be active instead!

Tips for adults

image: "Activity tip walk regularly" Put together at least 30 min a day of moderate activity on most days of the week.
If you can't find 30 minutes in one go, make it 3 lots of ten minutes instead.
Overall, think of movement as an opportunity to be active, not an inconvenience. Going up and down the stairs with groceries/household goods is good exercise!
If you can't find time to be active after work, try before work or during your lunch break. Choose a time that suits you and your lifestyle!
Plan outdoor activities for a time of the day that is not too hot and remember to drink water when you exercise.
Be more active throughout the day in every way you can. Every bit counts!
Keep a pair of comfortable walking or running shoes in your car and workplace. You'll be ready for activity wherever you go!
image: "Activity tip weight pumping" If you have been inactive for a long time, start out slowly, and gradually increase the time and intensity of your activity.

Tips for parents

Give your children active presents, like balls, frisbees, skipping ropes, skates, trampolines etc
After school and on week-ends, play with your children in a park near your home.
Ride or walk with your children to school.
image: "Activity tip play cricket" Importantly, be an active role model.

Active at work

Tips for employers

There are many ways workplaces can provide an environment that promotes and supports people to be active, such as

Allowing flexible working hours, to help staff make time for sport and exercise at a time that is mutually convenient
promoting the use of stairs instead of the lift
encouraging social clubs and activities than support physical activity
image: "Activity tip walk the stairs" having a 'green and active' travel policy and encouraging the use of public transport and car pooling schemes
providing 'end-of-trip facilities' for staff who ride or walk to work, or exercise at lunch time (e.g. secure bicycle storage, showers and lockers)
organising pedometer challenges or other walking schemes
promoting participation in active corporate events (e.g. Life Be in It activities)
encouraging staff to join a health club or a gym ( major discounts for corporate membership are available at most major health club venues)
providing fitness equipment such as Table tennis tables, stationary bikes, treadmills etc
leading by example!

Tips for employees

If you work in an office and do not have many opportunities to be active during the day, try to reintegrate some physical activity by doing the following:

image: "Activity tip ride to work" If at all possible, ride your bike or walk to work. Start out slowly, once a week, for example
If you catch the bus, getting off a sop earlier and walk the rest of the way
If you drive, park further away than you normally would and walk the rest of the way
Whenever possible use the stairs instead of the lift
Collect your documents from the printer as soon as you print (instead of collecting them all later in one go)
Don't schedule meetings during your lunch break. Go for a walk instead or, if possible, go to the local gym or pool
Wear a pedometer: it can be a good motivator
image: "Activity tip ride your bike" Exercise with a colleague at lunchtime, that way you will support each other.
Plan alternative activities for rainy/hot/cold/windy or 'I'm too tired' days.