PHA encourages everyone to get active in brighter nights!

The arrival of brighter nights with the clocks going forward on 25 March provides the perfect opportunity for everyone to get more active, advises the Public Health Agency (PHA).

Experts recommend that regular physical activity (at least 30 minutes of moderate activity most days for adults and older people and 60 minutes every day for kids) is really important for good health and can reduce the risk of many diseases including, heart disease, diabetes, breast cancer, and colon cancer. Being active helps maintain a healthy weight and generally makes people feel better. It can also promote good mental health by improving your mood, reducing anxiety and protecting against depression.

It’s easy for kids and adults to get into the habit of spending their spare time sitting down – watching TV, playing computer games – but making small changes to increase your activity can make a significant difference to your health.

Colette Brolly, Health and Social Wellbeing Improvement Manager, PHA said: “A few changes can help you and your family fit in more physical activity to your usual routine. For example, walk to the shops together, encourage your children to play actively by getting involved yourself. Make time each week to be active and have fun as a family – go for a walk, swim or cycle together, or go to the park for a kick about. Remember, children need at least 60 minutes of physical activity every day.

“Parents, carers and other family members have a crucial role to play in encouraging children to be physically active and develop their movement and coordination skills. Parents can influence their children’s attitudes towards activity so there is a real opportunity for them to be positive role models and set a good example by being active themselves. If children become involved in physical activity and sport at a young age, it increases the likelihood of them staying physically active in adulthood.

“For good health, adults and older people need a minimum of 30 minutes of moderate physical activity on most days of the week (at least five days). You do not need to take the 30 minutes of daily activity in one go, for example,  you could do three separate sessions of 10 minutes and this is equally beneficial. Building activity into your usual routine is essential, for example, get off the bus a stop earlier and walk the extra distance, take the stairs instead of the lift, walk to the shops. With the brighter evenings you may find yourself having a bit more time to get out and about – walk with your friends and get caught up on news, do some gardening or join a class at your local leisure centre. There are plenty of activities you can do. Take ‘small steps’ and build up the level of activity gently. And most important of all, enjoy yourself – you will definitely feel the benefit.”

Any sort of activity will be good for you, but you will get specific benefits from particular choices. For example, for protection against osteoporosis (bone thinning) you need weight bearing exercise (that’s when you’re carrying your own weight while moving, such as when you’re walking, as opposed to cycling or swimming, where your weight is supported by the bike or the water). 

If you and your family aren’t very active at the moment, increasing your physical activity levels could have an immediate and positive impact on your lives. You’ll find that you:

•          feel good about yourself;
•          have more energy;
•          sleep well;
•          and cope with stress and anxiety better.

For further information on getting active as a family visit www.getalifegetactive.com