Physical Activity

The guidelines in this leaflet can help you and your family decide what levels of physical activity you should be aiming for on a weekly basis to keep healthy. Visit ourisland.im for up to date listings of what is available on the Island near you.

Individual physical and mental capabilities should be considered when interpreting the guidelines for all age groups and abilities. If in doubt, consult your GP before increasing your levels of physical activity. 

Benefits of physical activity

Regular exercise has positive effects on many aspects of health and well-being.

Not only can it help maintain and improve general fitness levels, it can also prevent ill-health. It also helps to tackle health problems, such as:

• Overweight and obesity
• High blood pressure
• High cholesterol levels
• Heart disease and angina
• Type 2 diabetes
• Joint and bone problems. 

It is recognised that physical inactivity is one of a range of risk factors involved with the conditions above.

Activity can reduce the risk of developing 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. 

What if you have a disability?

If you are an adult with a disability, regular physical activity can provide you with important health benefits, such as a stronger heart, lungs and muscles, improved mental health, and a better ability to do everyday tasks. It’s best to talk with your healthcare 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 ways to achieve your goals.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, include 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 for 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.