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Getting active for your lifestyle

You can make time for physical activity, no matter how busy your life is with school, college, work or family.

Use these tips to help you fit some physical activity into your day:

Do

  • take it easy when starting a new routine - begin with 5 to 10 minutes a few times a week and build up to the recommended 2 hours and 30 minutes per week, or more

  • walk or move as much as you can throughout the day

  • organise active days out - there are many beautiful parks and beaches in Ireland

  • active housework counts as physical activity - gardening, hoovering, cleaning floors and washing windows are all good ways of keeping active

  • join a walking group or sports group - this can help you stay motivated

  • be active indoors - shopping centres are a good place to walk when the weather is bad

Be active and move wherever you are

At home

  • Turn up the music and have a dance.
  • Put more effort into household chores. You can get a good workout sweeping, washing floors or gardening.
  • Try balancing on 1 foot or stretching while you brush your teeth or watch TV.
  • Do short bursts of exercise, such as squats or jumping jacks when you're waiting for the kettle to boil or during ad breaks on the TV.

Watch HSE exercise videos on Pilates, yoga, strength and conditioning

At work

  • Take a walk with your lunch - keep a pair of runners in your car or under your desk at work.
  • Move in your chair. Set a reminder to stand up and move every 30 minutes.
  • Have walk-and-talk meetings.
  • Take the stairs instead of the lift.
  • Turn your commute into a workout - walk, jog, roll or bike to work. Get off your bus or train a few stops earlier, or park the car farther away to increase your steps.

Watch HSE videos on keeping active in the workplace (Video)

In the community

  • Go for a walk in a nearby park or beach.
  • Ask a friend along to help make the activity more enjoyable.
  • Check out exercise classes at your local community centre, school or leisure facility.

Local Sports Partnerships - sportsireland.ie

At college or university

  • Join a club or society - it's a good way to make new friends and get active.
  • Commute to college by bicycle, scooter or skateboard.
  • Try fitting in a walk or jog between lectures.

Getting active if you are living with a disability

Contact a local sports partnership to find out what activities are available in your community for people with disabilities.

Sports Inclusion Disability Officers - sportireland.ie

Activities for all physical activity plan - sportireland.ie

Try a walking plan

6-week walking plan

Follow this 6-week walking plan to help you build up to walking 30 minutes a day, most days of the week.

Week 1

Walk for 5 minutes, rest for 1 minute, repeat 2 times (10 minutes total).

Do this 3 days a week.

This adds up to 30 minutes for the week.

Week 2

Walk for 5 minutes, rest for 1 minute, repeat 3 times (15 minutes total).

Do this 3 days a week.

This adds up to 45 minutes for the week.

Week 3

Walk for 5 minutes, rest for 1 minute, repeat 4 times (20 minutes total).

Do this 3 days a week.

This adds up to 60 minutes for the week.

Week 4

Walk for 5 minutes, rest for 1 minute, repeat 5 times (25 minutes total).

Do this 3 days a week.

This adds up to 75 minutes for the week.

Week 5

Walk for 5 minutes, rest for 1 minute, repeat 6 times (30 minutes total).

Do this 4 days a week.

This adds up to 120 minutes for the week.

Week 6

Walk for 5 minutes, rest for 1 minute, repeat 6 times (30 minutes total).

Do this 5 days a week.

This adds up to 150 minutes for the week.

Challenge yourself

When walking becomes easier, challenge yourself to do more. Set goals such as seeing how far you can walk over 4 weeks.

Join groups and get involved with events

Stay motivated and enjoy getting active by taking part in events, joining groups or signing up for programmes.

Find out more:

Page last reviewed: 30 January 2023
Next review due: 30 January 2026