PHYSICAL ACTIVITY
The Isle of Man Physical Activity Strategy launched in August 2011 outlines the opportunities for people of the Isle of Man to become more physically active to improve their health and well being. Through collaborative partnerships across Government, local authorities, private and third sectors we are looking to increase the profile of physical activity and support active living over the next 5 years.
| Benefits of physical activity |
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Regular exercise has positive effects on many aspects of health and wellbeing. Not only can it help maintain and improve general fitness levels, it can also prevent ill-health. Helps to tackle health problems, such as:
It is recognised that physical inactivity is one of a range of risk factors involved in the conditions as previously stated. Activity can reduce the risk of some Cancers, Stroke, Heart disease and Osteoporosis. |
Psychological benefits
Physical Activity can:
- Provide relief from symptoms of depression and anxiety
- Enhance and protect brain function
- Improve self-confidence
- Increase social interaction
- Improve independence and mobility in later life.
How much physical activity do we need?
The amount per day varies depending on your age.
| Age Group | Amount of Activity | |
|---|---|---|
 | Early Childhood (under 5 years old) |
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 | Children and young people (5 to 18 years old) |
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 | Adults (19 to 64 years old) |
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 | Older Adults (65 and over) |
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Activities do not have to be done all at once. It is better to spread the activity out during the week. For example, it can be broken down into smaller amounts of moderate or vigorous effort for at least 10 minutes at a time.
What if you have a disability?
If you are an adult with a disability, regular physical activity can provide you with important health benefits, like a stronger heart, lungs, and muscles, improved mental health, and a better ability to do everyday tasks. It's best to talk with your health care provider before you begin a physical activity routine. Try to get advice from a professional with experience in physical activity and disability. They can tell you more about the amounts and types of physical activity that are appropriate for you and your abilities.
Setting realistic and achievable goals
Making any lifestyle change can be challenging. Having a goal in mind gives you something to work towards, keeps you motivated, helps you to stay on track and provides a measure of how well you are doing. When setting your goals be realistic, think about what is achievable for you and work out the best way to achieve your goal.
For example, your end goal may be to swim 50 lengths of the pool, run 10 miles or be able to participate in a fun/charity walking event by the end of the year. You are more likely to achieve your end goal if you break it down into small achievable mini-goals. Make the goals specific, for example, daily activities that will lead to you achieving your end goal. You need to know your starting point and pick an activity that is comfortable and realistic to you and slowly build at a pace that is right for you. The more mini-goals you achieve the more motivated you will become to achieve your end goal. There are times when your training schedule could be interrupted, for example, going on holiday, family issues or an illness. Don't be too hard on yourself, adjust the timing of your end goal and look at changing your mini-goals to help keep you on track until such time as you are ready to go back to your original programme.
Remember if you haven't exercised for a long time or suffer from a chronic medical condition please see your GP before you take up any new exercise programme.
For support and advice on Physical Activity contact Public Health on +44 1624 642688 or +44 1624 642144.
For Resources or Logo Information Email: Send Email or contact Public Health on +44 1624 642645.
Useful Website Links:
NHS Choices - Health and Fitness
British Heart Foundation - Staying Active
May 2013
