BE ACTIVE - Irish Heart Home - Irish Heart Walk or jog at an easy pace for 5 - 7 minutes until you...

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BE ACTIVEand reduce your riskof heart diseaseand stroke

47376-IHF-BE ACTIVE.indd 1 27/04/2018 14:24

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Regular physical activity canmake you feel and look good.It can give you many benefitsfor your overall health. Moreimportantly regular physicalactivity reduces your risk ofhigh blood pressure, heartattack and stroke, as well asmany other diseases.


Over 20% of coronary heartdisease and 10% of stroke isdue to physical inactivity.

All it takes is 30 minutes of physical activity 5 daysa week.All adults, including older people, need to accumulatemoderate intensity aerobic activity for a minimum of30 minutes on 5 days a week.

Accumulated...…means you can build up to 30 minutes or more ofactivity over two to three shorter sessions or do it allin one single session. Either way you still get the samehealth benefits.

If you are breaking up your 30 minutes of activity overthe day, any one session needs to be for 10 minutes orlonger to get health benefits, e.g.:

• 2 x 15 minutes - 15 minutes gardening and 15minutes walking

• 3 x 10 minutes - 10 minutes walking to or fromwork, 10 minutes dancing around the kitchenor 10 minutes cycling.

Moderate intensity……means you will feel some effort, your heart rateand breathing will increase and you will feel warmerall over, just like you do during a brisk walk.

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Aerobic activity…...means you are continuously moving over a period oftime. Activities such as walking, cycling, dancing,jogging are all excellent aerobic activities as well assome household tasks such as vacuuming, cleaningwindows, washing the car and gardening.

What type of activity is best?Any type of regular physical activity is good for you.For overall good health, include the following threetypes of activity.

• Aerobic activity is an activity that uses your heart,lungs and large muscles over a period of time.Walking, cycling, tennis and digging the garden areall aerobic activities. Aim to do at least 30 minutesof aerobic activity 5 days of the week.

Aerobic activity is the best form ofactivity to keep your heart healthy.

• Strengthening activities will keep your bones andmuscles strong and will help you maintain goodposture. Brisk walking, climbing the stairs,vacuuming and weight training are allstrengthening activities and should form part ofyour activity on 2-3 days a week.


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• Balance activities will help improve your balancewhich can often deteriorate as you get older. Aimto do balance activities on 2-3 days a week toreduce your risk of falls. Examples of balanceactivities include standing on one foot, standingfrom a sitting position, backwards and sidewayswalking, and walking on heels and toes.

Strengthening and balance activities are in additionto aerobic activity.

First get activeYou don’t have to be sporty, join a gym or spend lotsof money to be active. Try and be more active athome and at work each day. You will be surprised howa brisk walk to the shops and some gardening canadd up to 30 minutes of activity in your day. Replaceyour minutes of sitting with minutes of activity - takethe stairs instead of the lift, get up and move aboutduring television ad breaks.


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BBee aaccttiivvee aatt hhoommee• Give the car a rest. Walk or cycle to the shops, bankor restaurant.

• Walk the dog or take the family for a walk.

• Tackle housework - sweep, scrub and vacuum.

• In the garden - rake leaves, pull weeds and mowthe lawn.

• Play active games with your children, for examplehide and seek, follow the leader and ball games.

• Do some stretching during the television breaks.

• Avoid sitting for long periods.

When doing gardening or housework, take good careof your back and avoid overusing any one musclegroup. Change from one activity to another every 15to 20 minutes.

BBee aaccttiivvee aatt wwoorrkk• Cycle or walk at least some of the way to work.

• Walk during your lunch break.

• Stretch at the desk.

• Move about during the day.

• Climb the stairs instead of taking the lift.

• Walk to talk instead of emailing or phoning.

• Walk to the furthest bathroom from your desk.

• Be mindful of correct posture and avoid roundingyour shoulders at the desk.

• Meet a friend for a walk instead of a coffee.


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Be active at leisure• Get active with a friend.

• Start a new hobby that involves being active.

• Check out sports clubs and exercise classes.

• Look out for your local Slí na Sláinte* walkingroutes.

• Try and include some vigorous intensityactivities once or twice a week.

* Slí na Sláinte, meaning path to health is an IrishHeart Foundation initiative. Find a local walkingroute near you on www.irishheart.ie

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NNooww ggeett ffiitttteerrNow that you are including regular physical activity inyour weekly schedule, you may wish to get fitter.

To gain even more health benefits and get fitterfollow the F.I.T.T. formula.

Frequency – You are now active 5 days of the week.To get fit, include at least three sessions of continuousactivity for 20 minutes three times a week.

Intensity – Increase your pace to a vigorous intensity,which will cause your pulse and breathing to increasemuch more than that of a moderate intensity.Jogging, cycling uphill and swimming continuouslaps are all vigorous intensity activities.

You should not be active so much that you start tofeel dizzy or faint, or that you are in pain. This couldbe a danger to your health.

You can meet the minimum goal of being active forhealth with vigorous intensity activity for 20 minutesthree times a week or combine it with moderateintensity activity, e.g. vigorous activity, such asjogging, for 20 minutes two days a week andmoderate activity, such as brisk walking, for two daysa week.

Time – Gradually extend the length of yourcontinuous activity from 20 to 40 minutes.

Type – Any activity is good for you. For best resultsinclude aerobic as well as strengthening and balanceactivities.

LoseWeight – If you want to lose weight, over timegradually aim to be active at a moderate intensity forat least 60 - 75 minutes each day and combine with ahealthy eating plan.


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Warm up and cool downWalk or jog at an easy pace for 5 - 7 minutes until youfeel warm all over. Loosen up the joints and musclesby doing the following stretches:

Hold each stretch for 10 seconds.Repeat each stretch two to three times.

Breathe normally and slowly.

Shoulder rollLift your shoulders up. Circle them forwardsand down. Now circle them up, back anddown.

Stretch the back of your legPut one leg in front of the other. Bend theback leg and ease back onto it as if youwere about to sit on a chair. Keep your backstraight. Feel the stretch along the back ofthe straight leg. Repeat on the other side.

Stretch the front of your thighUse a chair or the wall for balance. Standon one foot with your knee slightly bentand hold the other foot as shown. Easeyour foot upwards until you can feel a slightstretch on the front of your thigh. Changelegs and repeat.

Stretch your calfStand with one leg in front of you and bendthe knee. Lean forward keeping your backleg and your back straight. Repeat with theother leg forward.

Stretch your whole bodyStand with your feet shoulder-width apartand your knees slightly bent. Raise yourarms over your head. Slowly begin tostretch upwards.


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Activity Check

Are you physically active in the home (for examplegardening, vacuuming or cleaning windows or floors)?

Are you physically active at work?

Do you do any physical leisure activities (for example,walking, cycling or dancing)?

When you exercise, do you do so:

How would you describe your weight?

Would you describe yourself as fit for your life?

never some days every day

very unfit quite fit very fit

never some most days

lightly moderately vigorously

more than about two correct weight,two stone stone or maybe a littleoverweight overweight overweight

not active light activity heavy manual(sitting & driving) (some walking) labour

For each of the questions below, circle the box thatbest describes you


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Mostly green

Well done. Keep up the level ofphysical activity in your dailyroutine.

Mostly blue

Try to include more activity in yourweekly schedule and aim to includeat least three sessions of 30 minutescontinuous aerobic activity

Mostly orange

You need to be more active. Startgradually and work towardsbuilding up to at least 30 minutesof any activity on 5 days of theweek at moderate intensity.


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Guidelines for being active• Be physically active for at least 30 minutes, 5 days ofthe week. Activity can be spread over 2-3 shortersessions.

• Choose an activity that you enjoy and makes youfeel good.

• Take part in moderate intensity aerobic activitiesthat get the whole body moving for a period oftime, for example: walking, swimming, dancing andjogging.

• If doing more vigorous activity warm-up at thebeginning and cool-down at the end.

• Set yourself a goal which is achievable, for example,a walk during lunch time three times a week.

• Wear loose clothing and supportive shoes withadequate cushioning in the soles for walking orjogging.

• Drink water before, during and after your physicalactivity, to prevent dehydration.

• Listen to your body - stop your activity if you feelunwell, have pain or feel dizzy.

• Consult your doctor before starting to be moreactive, if you are unsure or have a health problem.


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Please make a donation todayThe Irish Heart Foundation is Ireland’s national charitydedicated to the reduction of death and disability fromheart disease and stroke. Over 90% of our funding comesfrom public and business donations. We depend on yourgoodwill and generosity to continue our work.

If you found this booklet useful, please help ourcharity to continue to provide heart & stroke

information by donating today.

You can make your donation today:By post:

Online: www.irishheart.ieBy phone: 01 6685001

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The Irish Heart Foundation is committed to best practice in fundraising andadheres to the statement of guiding principles for fundraising promotingtransparency, honesty and accountability. Any personal information you

provide will be held in accordance with the Data ProtectionActs 1988 and 2003.

Irish Heart Foundation17-19 Rathmines Road Lower, Dublin 6.


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By signing this mandate form, you authorise (A) the Irish Heart Foundation to sendinstructions to your bank to debit your account and (B) your bank to debit youraccount in accordance with the instruction from the Irish Heart Foundation.

As part of your rights, you are entitled to a refund from your bank under the termsand conditions of your agreement with your bank. A refund must be claimedwithin 8 weeks starting from the date on which you account was debited. Yourrights are explained in a statement that you can obtain from your bank.

Please complete all the fields below marked*

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Creditor Name: IRISH HEART FOUNDATION

Creditor Address:

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Please return completed form to the Irish Heart Foundation.

My monthly instalment amount is:

€21* €18 €15 €10 Other € per month

*A regular gift of €21 per month could be worth an additional €9 from theRevenue Commissioners per month at no extra cost to you.

Your first contribution will be taken on either the 2nd or the 20thof the next available month. Please select which date you prefer.

2nd 20th

You will be notified in writing ten days in advance of your first direct debit. If you wishto cancel within 7 days of a direct debit payment please contact your own bank.

PreferencesI would like to hear about other IHF events, activities, awarenesscampaigns and appeals. Yes

Do you need a postal receipt: Yes No

Registered Charity Number: CHY 5507Source Code: APP00248

17-19 RATHMINES ROAD LOWER, DUBLIN 6


Phone: +353 1 668 5001Fax: +353 1 668 5896Email: [email protected]

Heart and Stroke Helpline:Locall 1890 432 787Monday to Friday 10am to 5pm

Web:www.irishheart.iewww.stroke.iewww.getactive.ie

Funding:The Irish Heart Foundation is the national charityfighting heart disease and stroke and relies oncharitable donations for 90 per cent of its funding.We support, educate and train people to save lives,campaign for patients, promote positive healthstrategies, support research and provide vital publicinformation. We need your support - throughdonations, as a volunteer or on our training courses.

This booklet is part-funded by the IrishHeart Foundation and part-funded bythe Health Service Executive.

The information provided by the Irish HeartFoundation in this booklet was correct andaccurate at the time of publication to thebest of the charity’s knowledge.

Registered Charity Number CHY 5507HPUT00491

Published by the Irish HeartFoundation in 2011. For moreinformation, contact the IrishHeart Foundation or yourlocal HSE office:

Irish Heart Foundation17-19 Rathmines Road Lower, Dublin 6.


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