Regular physical activity is a necessity for health and wellbeing, with many benefits being associated with an active lifestyle:

• It is well established that participation in physical activity can help us achieve and maintain a healthy body weight, provided a balanced diet is also adhered to. If we consume more energy than we expend, over time this can result in weight gain and subsequently overweight and obesity. 
• Many studies have shown that physical activity can help to reduce the risk of a range of chronic diseases such as cardiovascular disease, type 2 diabetes and high blood pressure. 
• ‘Weight bearing’ activities – pursuits during which your bones support your weight, such as skipping, dancing, jogging and most of the common sports (with the exception of swimming and cycling) are beneficial for bone health.  These activities are especially important during the growing years, as this is a critical stage in terms of bone development.
• Physical activity may also exert positive effects on anxiety and mood.

• National guidelines on physical activity for Ireland, published by the Department of Health & Children and the Health Service Executive in June 2009, recommend that adults (18-64 years) engage in at least 30 minutes a day of moderate activity on 5 days a week (or 150 minutes a week). Shorter bouts of activity can contribute towards the guidelines, but these bouts should last for at least 10 minutes. It is also recommended to add activities which increase muscular strength and endurance on 2-3 days per week.
• Similarly, older people (65+ years) are advised to engage in at least 30 minutes a day of moderate intensity activity on five days a week (or 150 minutes a week) focusing on aerobic activity, muscle-strengthening and balance. If illness or health conditions prevent you from achieving these recommendations, be as active as you are able to be and seek advice from your doctor on engaging in regular physical activity safely.
• At least 60 minutes of moderate to vigorous activity every day is recommended for children and young people - and should include muscle-strengthening, flexibility and bone-strengthening exercises three times a week.
• Moderate intensity activity refers to those which result in increased breathing and heart rate (still able to carry a conversation), feeling warm or sweating slightly. Water aerobics, digging the garden aand brisk walking fit into this category. Vigorous activity, resulting in breathing heavily (cannot keep a conversation), faster heart rate and sweating, includes aerobics, skipping, jogging/running a mile in 10 minutes or faster and sports such as soccer and squash.
• However, these recommendations need to be adjusted for the avoidance of excessive weight gain, to achieve weight loss or maintain weight loss. For example, to avoid gaining weight, about 60 minutes of brisk walking is recommended or 30 minutes of jogging per day and if you have lost a significant amount of weight, you may need to do 60-90 minutes of moderate activity per day to maintain body weight. To lose weight, in general you need to do about one-third more activity than the amount recommended in the general guidelines for adults, - this equates to brisk walking for 60-75 minutes each day.

1. Aim for your recommended 30 minutes a day of moderate physical activity 5 days a week (or 150 minutes a week). Ensure your children participate in 60 minutes of moderate to vigorous activity every day.
2. If 30 minutes of exercise is not feasible in one go, this can be broken up into 2 x 15 minutes throughout the day.
3. Incorporate physical activity into your daily routine e.g. walk or cycle instead of taking the car, take the stairs instead of the elevator.
4. Include a brisk walk as part of your lunch break.
5. Housework is a not only a great way to keep your home in order but is also a way to be active in the home!
6. Get active with your kids - football in the garden, games of chasing, skipping rope skills.
7. Take part in a fitness/dance class or team sports with friends who can offer support and encouragement - making exercise more of a past-time and less of a chore.
8. Participate in exercise that you enjoy as this will retain your interest, making you more likely to include it as part of your lifestyle.
9. No matter what limitations a person has, an exercise program can be adjusted to suit each individual. This can be discussed with your GP/ consultant.
10. Eat a healthy, balanced diet.  Carbohydrate-rich foods such as bread, cereals, pasta or potatoes provide energy for physical activity.  Ensure that you are fully hydrated before exercise and that water lost through sweat is replaced. Recent research has found that skimmed milk may be a more effective post-exercise rehydration drink than a commercially available sports drink.

• Carbohydrate foods provide energy for sport.  Carbohydrate-based foods include bread, cereals, pasta, rice and potatoes.  A carbohydrate-rich meal should be eaten 3-4 hours before participating in sport e.g. rice or pasta dish with some chicken in a tomato sauce. 
• During pro-longed exercise such as a football match or tournament, you may require a ‘top-up’ on energy.  A small orange is ideal.
• It is recommended to replace or ‘refuel’ carbohydrate stores as soon as possible after finishing sports – this can be achieved by eating a carbohydrate-based snack (see foods above).  
• Many sports participants believe that increased protein intake is required, however, in general, sport participants who consume a healthy balanced diet tend to consume sufficient protein intake (specific protein recommendations may be advised for certain sports).  

• Fluid is lost as sweat during sport.  This fluid must be replaced in order to avoid dehydration. 
• Serious athletes should develop a strategy based on their individual sweat rate. Remember that ongoing sweat loss can occur throughout recovery. Therefore, fluid intake should exceed losses by about 50% e.g. for every litre lost through sweat, 1.5 litres should be drunk.
• Emerging research is now showing that skimmed milk may be an effective rehydration drink after sports.