Not Ready to Run, Yet?

The following is some general advice for those who are not already in training or taking regular exercise. Who knows? Maybe you'll be lining out for the race on the June Bank Holiday next year!

The Benefits of Physical Activity

Physical activity is now accepted as a major contributor to good health. In terms of heart and lung disease, physical inactivity is as risky as smoking, making it a public health issue. You do not need to be sporty, however, to be physically active. Activities such as walking, gardening, housework and dancing can be just as good for you as jogging or working out in the gym. It all depends on the effort you put in.

The benefits of physical activity are as follows:

Physical Activity:

• Helps to reduce and maintain a healthy weight
• Gives you more energy
• Enhances your self-esteem and self confidence
• Helps you to sleep better and relax
• Puts you in a good mood
• Helps prevent and manage diabetes
• Helps manage blood pressure and cholesterol levels
• Helps in stress management, depression and anxiety
• Builds stronger muscles and bones
• Helps prevent osteoporosis
• Creates social outlets and opportunities   

Appropriate Levels of Physical Activity

• To make a real difference to your health it is recommended that adults partake in at least 30 minutes moderately paced physical most days of the week. This can be done in one go or as shorter amounts added together, you don't have to do it all at once.
• For most people, the easiest and most acceptable forms of physical activities are those that can be incorporated into every day life. Examples include walking or cycling, instead of driving, and taking up active hobbies and leisure pursuits, such as social sporting activities or even gardening.

Tips When Exercising

Warm Up and Cool

• Down Make sure to warm up before and cool down after any form of exercise e.g. working out in the gym, aerobics, playing 5-aside soccer, badminton etc.
• Stretches should form part of every warm up at the beginning and cool down at the end of an activity.
• A gradual warm-up leads to efficient calorie burning and prevents injuries by improving the elasticity in your muscles.

Hydration

• Make sure to replace lost fluid through exercise to prevent dehydration.
• Water is an adequate fluid for moderate intensity physical activities.
• Drink before, during and especially after carrying out any form of activity.
• Thirst is not a good indicator of when you need to drink – by the time you are thirsty, you are already dehydrated.
• Fact : In one hour of exercise the body can lose more than 25% of water, depending on exercise intensity and air temperature

Safety

• Never push your body too much.
• Stop if you feel unwell, have pain or dizziness.
• Wear comfortable and appropriate clothing and, especially, footwear that are specific to your chosen activity.
• When outdoors, choose a safe, well-lit and well-used area to carry out your chosen activity.
• Wear the appropriate safety gear e.g. helmet, shin guards, gum shields etc. to reduce risk of injury.

(Courtesy of the Health Promotion Unit, Health Services Executive Southern Area, Cork)