Health

HEALTH

Get Ireland Walking!!!

Walking is the oldest and most natural form of physical activity. It is suitable for people of all ages and fitness levels.

It can be done anywhere, anytime and it's free.

Walking can help you look good, feel great and improve your health.

For more information on walking visit:

www.getirelandwalking.ie
www.getirelandactive.ie

How Much?

For health benefits, you need to be active at a moderate level for at least 30 minutes a day on five days a week. Children and young people need to be active at a moderate to vigorous levels for 60 minutes a day.

If you do other games, sports or activities for 30 minutes or more in the week, why not walk on the days you don't have any other physical activity planned.

If you have been diagnosed with a chronic condition such as diabetes, heart disease, ostero-arthritis or have symptoms such as chest pain or pressure, dizziness or joint pain - talk to your doctor for advice on how to manage your condition while getting more active.

How Fast?

Walk at a brisk pace - you will know you are walking fast enough when your heart is beating faster than normal but you are still able to carry on a conversation.

Once you are a regular walker a brisk pace is about 1 mile in 15-20 minutes or 1km in 10 minutes. This will ensure that your heart is working fast enough to get the health benefits.

If you haven't been active for a while or are very overweight (BMI of 30 or above), start with walks of 10 minutes or less. Gradually increase the length and pace of your walk over time until you reach the adult guidelines.

Getting Started

You don't need to do it all at once. You can build up to 30 minutes or more over the day by being active for at least 10 minutes at a time.

Start at a slower pace and build up to a brisk pace. As you you come to the end of your walk slow your pace again to allow your heart and breathing return to their normal rates. It is a good idea to include some stretching at the end of your walk.

If you walk mainly on footpaths, roads or local parks, a pair of comfortable lace-up shoes or trainers with ankle support will be fine. A light, waterproof backet will also help to keep you dry. Wear high visibility vest or armbands if you are walking early in the morning, in the evening or the dark. It is also a good idea to carry a mobile phone.

Stay Motivated

If you find it difficult to start walking or get into a regular routine, try some of the following to help keep you motivated.

Walk with a friend: Not only is this safer but it may give you an added incentive to keep going.
Join a group: This will make your walks more enjoyable and it will also motivate you to keep a reular schedule.
Keep a diary: Use a notebook to keep track of how far or how long you walk each day and week. By recording your weekly progress you will see how easily you increased your activity levels.
Use a pedometer or step counter: A step counter records just the number of steps you take while a pedometer can also measure the distance covered, calories burned and time spent on activity.
Be Prepared: Leave your shoes and walking gear by the door in the car or set a reminder on your phone.
Vary your walking route: Doing the same route all the time can be boring so change it every now and then if you can even walking your route the opposite way around can help.

Tips

Walk from your front door: Walk briskly for 5 minutes in any one direction and back again. If you repeat this three times a day you will have walked for 30 minutes.
Walk with your children to and from school: when you're on your own walk at a brisk pace.
Walk at lunch time: meet a friend or work colleague for a walk instead of a coffee.
Leave the car at home: Especially for short trips and walk instead to the shops, work, bank, or friend's house.
Get off the bus: You should try and get off the bus one or two stops before your final destination and walk the rest of the way.
Take the longer way: When you have time, extend your walk to work or the shops by taking a longer route to get there.
Think: Think about what you do everyday and find a way regular time that you can fit in a walk.

Healthy Eating Message
Children learn about food and nutrition from adults and the world around them. Obesity and poor eating habits are increasing problems for adults and children in Ireland. Food is an important part of many HSE Community Games events.

Every local volunteer can help to encourage healthy eating by instructing participants to bring healthy snacks to training and events and by praising and rewarding healthy choices.
If participants are away from home for a long period of time, volunteers should encourage them to bring a packed lunch to help avoid stopping at shops or restaurants to buy food. This is both a cheaper and healthier option.
Rewarding participation is a positive experience for participants. However when we reward or treat children with food, they learn that 'reward' or 'treat' food is more valuable than other foods and they learn to comfort and reward themselves with food.

Written by Caitriona Reynolds