Get Out, Get Active!

The National Guidelines on Physical Activity for Ireland recommend that adults take part in at least 30 minutes of moderate intensity exercise a day, five days a week (or 150 minutes a week). Reassuringly, if time to exercise is an issue, shorter 10-minute bouts of activity can contribute towards the guidelines. If weight loss or weight maintenance is your goal, these guidelines need to be modified – visit for further information.

Strong evidence suggests that regular exercise:

  • Helps maintain a healthy body composition.
  • Helps improve heart, lung and muscle strength.
  • Improves overall fitness and helps reduce symptoms of depression.
  • Helps improve bone strength. (Regular participation in weight-bearing activities - any activity which puts the full weight of your body on your feet and legs - is important for bone health. Examples of such activities include brisk walking, running, dancing and most team sports).


Why not enjoy a brisk walk in the evening or a light jog - you could even join a local sports club, or take part in the wide variety of Macra sports events!

Remember, if inactive, start off slowly, and gradually build up your duration and intensity of exercise. If you have any concerns or would like individual advice, visit your GP.



Weekly lower risk limits are 11 standard drinks for women and 17 standard drinks for men.

One standard drink is equal to a half pint of beer or lager, a single measure of spirit or a small glass of wine.

Have at least 2-3 alcohol free days a week.

Alcohol is not recommended for those under 18 years of age; or for pregnant/breastfeeding women.