Physical Activity

• Lowering your risk of cardiovascular disease
• Improving strength and flexibility
• Improving mental health
• Assisting in weight management.

• Participate in at least 30 minutes of moderate intensity physical activity on most, but preferably all days of the week. Moderate intensity activity is activity done at a level where you can talk but not sing. Examples include brisk walking, swimming or cycling. You can do this in blocks of no less than ten minutes or all at once.
• Build more activity into your day in as many other ways as you can. For example: try to walk or cycle on some of the short trips where you currently use the car; walk an extra stop or two when using public transport; go for a walk at lunchtime (with your workmates); use the stairs as much as possible; do tasks manually that you normally do with 'labour-saving' devices such as ride-on mowers, blenders and mixers.
• If you can, include some vigorous activity, for example jogging, tennis or football.

You might also consider incorporating some strength or resistance training. This involves using either weights or your own weight to increase muscle strength and size-it can also help improve flexibility and endurance. Strength training should only be done under the supervision of an appropriately qualified instructor, e.g. exercise physiologist.

Please Note: If you want to lose weight, you may need to do more than 30 minutes of moderate intensity activity each day.

Make sure you talk to your doctor before increasing your level of physical activity. In particular, check whether you need to take any special precautions.