Step into Summer, Enhance Your Health

The benefits of regular physical activity for our health are immense. Not only does it improve heart health and reduce the risk of chronic diseases such as type-2 diabetes, but it also improves your mood, energy levels, and sleep (1).

In Ireland, the National Physical Activity and Sedentary Guidelines recommend that adults get at least 150 minutes of moderate-intensity aerobic physical activity (e.g. walking, cycling, gardening) or 75 minutes of vigorous-intensity aerobic physical activity (e.g. running, swimming, HIIT) throughout the week. That works out at about 30 minutes per day, five days a week, aligning with our physical activity campaign, Move For 30.

The guidelines also emphasise reducing sedentary activity such as desk-based office work, driving a car or watching television. Click here to read more about the impact of sedentary behaviour on our health.

The good news is that achieving the recommended 30 minutes of physical activity a day doesn’t always require a full workout session in the gym. You can break it up into “exercise bites” – short bursts of activity throughout the day in an achievable, enjoyable and sociable manner, making it much easier to fit physical activity into the busy lifestyles that many of us live. The key is to get moving and find ways to incorporate activity into your daily routine, whether through structured exercise or simply by being more active in your everyday tasks.

Practical Ways to Get Your 30 Minutes Per Day

1. Take the Stairs
   It might seem simple, but choosing the stairs over the lift is a great way to get your heart rate up. Climbing stairs is an excellent form of cardiovascular exercise, and you can easily add a few minutes of activity throughout your day by taking the stairs wherever possible.

2. Walk or Cycle Instead of Driving
   If you live close to your work, local shops, or other errands, try walking or cycling instead of driving. Even a 10-15 minute walk each way can help you easily achieve your daily physical activity goal. You could also try parking a little further away from your destination to increase your step count.

3. Break it Up with Short Sessions
   If you find it hard to find a full 30-minute block for physical activity, break it into shorter segments or “exercise bites.” A 10-minute walk in the morning, 10 minutes at lunchtime, and 10 minutes in the evening can easily add up to 30 minutes. The flexibility of spreading it out makes it more achievable and easier to fit into your schedule.

4. Household Chores as Exercise
   Cleaning, gardening, and even cooking can be a form of physical activity. Hoovering, washing windows, and raking leaves are all activities that can get your body moving, and they count toward your daily activity goal.

5. Active Breaks at Work
   Long hours at a desk can lead to stiffness and fatigue, but taking short, active breaks throughout the day can help. Stand up, stretch, or take a walk around the office or outside. Consider walking during phone calls or meetings if possible. These small movements can add up over time!

6. Use an Activity Tracker
   Sometimes, having a visual reminder can keep you on track. Wear a fitness tracker or use a smartphone app to track your steps and activity. Many trackers provide friendly reminders to move if you’ve been sedentary for too long, helping you stay mindful of your goal throughout the day.

7. Engage in Social Activities
   Physical activity doesn't have to be a solo endeavour. Meet up with a friend or family member for a walk, a bike ride or attend a yoga class together. Social activities are a great way to get moving while spending quality time with others.

Whether you’re taking the stairs, walking instead of driving, or simply getting your household chores done, every bit counts. So get moving today - your 30 minutes can be fun, practical, and easier to achieve than you think!

References

1. Department of Health. Every Move Counts: National Physical Activity and Sedentary Behaviour Guidelines for Ireland. Available from: https://www.gov.ie/en/publication/44751-every-move-counts-national-physical-activity-and-sedentary-behaviour-guidelines-for-ireland/