Many of our clients are very busy in October – the kids are back to school routine, some are back to college and the change in season all coincides to make a busy schedule! Good health depends on several factors and the good news is that you can make small changes to great effect!

Regular exercise !

We all know that regular exercise is vital for good health and well-being. Regular physical activity improves our heart health, reduces risk of developing cancer and chronic diseases such as type-2 diabetes, as well as improving our mood and sleep.

Sounds like a lot of activity ?

The arrival of darker evenings (and sometimes days!) can encourage us to stay home more and cut back on our activity levels.

It might sound like a lot of commitment is involved to achieve recommended weekly activity targets, but it might help if you break it down as follows; brisk walking for 30 minutes per day, totalling 150 minutes per week, is recommended by health authorities to reduce your health risks for heart disease, stroke, type 2 diabetes, and other conditions (Centers for Disease Control and Prevention. How Much Physical Activity Do Adults Need?. 2020.)

So, 30 minutes brisk walking per day plus recommended muscle strengthening activities on 2 days per week means you are well on your way to making every move count! (gov.ie, 2024)

The World Health Organisation and HSE recommend that healthy adults should do;

150-300 minutes of moderate intensity physical activity per week

Or

75-150 minutes of vigorous intensity aerobic activity per week

AND

Strength training of all major muscle groups on 2 or more days a week. (Physical activity (who.int))

So how else can you support your own health over the autumn and winter?

Get enough good quality sleep, pay attention to your food choices, reduce stress and spend time with friends / those who energise you, and avoid risky substances! Take care of yourselves and remember to seek professional medical advice if you are worried about any symptoms you are experiencing. Have a healthy and happy Winter !