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Being physically active

An active lifestyle is important for keeping your heart healthy and can help you to maintain a healthy weight. Find out how active you should be and get ideas on activities you can get involved in.

Being physically active The recommendation for adults is 30 minutes of moderate intensity aerobic exercise every dayIf you are overweight or obese, you can lose weight using a combination of regular exercise and a calorie-controlled diet. Even if you are not overweight, it is a good idea to be physically active. It can reduce your risk of major illnesses, such as heart disease, stroke, diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.

The recommendation for adults is 30 minutes of moderate intensity aerobic exercise every day for at least five days a week.

To stay healthy or to improve health, adults need to do two types of physical activity each week: aerobic and muscle-strengthening activity.

Examples of exercises that require moderate effort include:

  • walking fast
  • water aerobics
  • riding a bike on level ground or with few hills
  • doubles tennis
  • pushing a lawn mower
  • hiking
  • skateboarding
  • rollerblading
  • volleyball
  • basketball

Moderate-intensity activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you’re working at a moderate intensity is if you can still talk, but you can’t sing the words to a song

If you find it difficult to do 150 minutes of moderate intensity exercise each week, start at a level you feel comfortable with.

For example, do 5-10 minutes of light exercise a day and gradually increase the duration and intensity of your activity as your fitness level improves.


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