Physical Activity

Physical activity and exercise has numerous benefits for physical and mental health. Regular physical activity helps reduce the risk of chronic diseases such as heart disease, stroke, and type 2 diabetes. It also improves cardiovascular fitness, muscle strength, and flexibility, as well as overall health and well-being. Additionally, regular physical activity can also help maintain a healthy weight, improve sleep, and reduce stress.

The general guideline is at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity a week and muscle-strengthening activities at least two days a week. It is important to note that any amount of physical activity is better than none, so it's important to find an activity that you enjoy and can make a part of your regular routine.

Top 10 tips

Take the stairs not the lift/escalator
Purposefully park further away and walk to your destination
Move when you can- stretches when queuing, squats while getting petrol or 5 minutes of exercise in the advert breaks when watching TV
Move at least once every 60-90 minutes- use your phone to prompt you. It will improve your concentration levels
Get outside- the physical activity and daylight will help you sleep
Make a realistic goal, share it with others - put it on social media and plan your physical activity into your week - Get a fitness friend - walk and talk!
Aim to achieve 30 minutes moderate activity 5 times a week, break up your workout into 5- or 10-minute chunks if it helps
Choose a fun and enjoyable activity- dance/Zumba/gardening
Stretch. It makes you more flexible, relieves muscle tension, and improves posture, do it while watching TV or lying in bed
Add in some strength training- it won’t ‘bulk’ you up but will make your bones stronger and you fitter

Physical Activity

Take the stairs not the lift/escalator

Purposefully park further away and walk to your destination

Move when you can- stretches when queuing, squats while getting petrol or 5 minutes of exercise in the advert breaks when watching TV

Move at least once every 60-90 minutes- use your phone to prompt you. It will improve your concentration levels

Get outside- the physical activity and daylight will help you sleep

Make a realistic goal, share it with others - put it on social media and plan your physical activity into your week - Get a fitness friend - walk and talk!

Aim to achieve 30 minutes moderate activity 5 times a week, break up your workout into 5- or 10-minute chunks if it helps

Choose a fun and enjoyable activity- dance/Zumba/gardening

Stretch. It makes you more flexible, relieves muscle tension, and improves posture, do it while watching TV or lying in bed

Add in some strength training- it won’t ‘bulk’ you up but will make your bones stronger and you fitter

Nutrition

Sleep