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How To Be Active For A Happy Heart

For a healthy heart the Irish Heart Foundation recommend that you need at least 30 minutes of moderate physical activity on 5 days a week. Moderate activity causes an increase in your breathing and heart rate, similar to a brisk walk.Walking is a great way to get active; it's free, suitable for people of all ages and fitness levels, and can be done almost anywhere! The risk of injury is low as walking doesn't put pressure on your joints.

30 minutes physical activity 5 days
Being Active

  • keeps your heart strong
  • helps to manage your weight
  • keeps joints supple
  • strengthens muscles and bones
  • helps you to relax and sleep better
  • gives you more energy and zest for life

How much activity?

All it takes is about 30 minutes of aerobic activity most days, such as brisk walking, swimming or dancing. You can include household tasks such as cleaning the house and gardening.
Build up to 30 minutes of activity over two to three shorter sessions if you prefer, for example 1 or 2 x 10 minutes walking and 1 x 20 minutes gardening.

What type of activity is best?

Any type of regular physical activity is good for you. For overall good health, include the following three types of activity:

Aerobic activity is physical activity that uses the heart, lungs and large muscles over a period of time. Some of the more common examples are brisk walking, jogging, swimming, step aerobics, cycling, dancing, active sports, and physically demanding housework and gardening. Aerobic activity is the best form of exercise to keep your heart healthy.

Strengthening activities and exercises, especially those which work on the stomach and lower-back muscles, help you to stand and walk better. They reduce your chance of having lower-back problems.

Stretching exercises help suppleness and flexibility and should form part of every warm-up at the beginning and cool-down towards the end of an activity. During the day, take time to stretch if you are standing or sitting for long periods of time.

To Get Active

To get started, try and be more active at home and at work each day. You will be surprised how a walk to the shops and some gardening can add up to 30 minutes of activity in your day.

At Home

  • Give the car a rest
  • Walk or cycle to the shops, bank and church
  • Walk the dog or take the family for a walk
  • Tackle housework - sweep, scrub, and vacuum. In the garden - rake leaves, pull weeds and mow the lawn
  • Play active games with your children, for example hide and seek, follow the leader and ball games.

When doing gardening or housework, take good care of your back and avoid overusing any one muscle group. Change from one activity to another every 15 to 20 minutes.


At Work

  • Cycle or walk at least some of the way to work
  • Walk during your lunch break
  • Stretch at the desk
  • Move about during the day
  • Climb the stairs.

At Leisure

  • Share some of the activities with a friend or partner
  • Check out sports clubs and exercise classes
  • Find out about local activities from the health promotion department in your local health board
  • Look out for your nearest Slí na Sláinte Route (Walking signs/routes encouraging people to walk).

Guidelines for being Active

  • Be physically active every day. Choose an activity that you enjoy and makes you feel good
  • Take part in activities that get the whole body moving, for example walking, swimming, dancing and jogging
  • Warm up at the beginning and cool down towards the end
  • Try to build up 30 minutes or more of physical activity on most days of the week. Include exercises which strengthen muscles in the stomach and lower-back area
  • Listen to your body - stop exercising if you feel unwell, have pain or feel dizzy
  • Consult your doctor before exercising if you are unsure or have a health problem.

Reproduced with the kind permission of the Irish Heart Foundationheart week

 


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