To maintain a healthy weight, adults should do at least 30minutes of moderate intensity activity, most days of the week.   However, for weight loss, adults will need to be active for longer than 30 minutes.   To maintain a healthy weight, children should do at least 1 hour of moderate intensity activity, most days of the week.

What does moderate intensity mean?

• You will start to feel warm
• Your heart rate will increase
• Your breathing will be heavier, but you will still be comfortable talking

Why is it important to be active?

The benefits of being active are fantastic, and there are lots of reasons why we should be active every day:

• Burns up calories which help to control your body weight
• Will help you unwind and therefore reduces stress
• Will make you feel better about yourself and can help boost your confidence
• Gives you more energy
• Can be a great way to meet new people
• Helps reduce the risk of high blood pressure, heart disease and stroke
• Helps your mobility – no matter what your age
• Can help concentration levels
• It's free and fun!

Take 5 Steps

1. Choose an activity you will enjoy such as walking, swimming, dancing, football, cycling or even house work.
2. Set your own goals. You might decide to build up to 2 x 20 minute walks on day one and go to a 30 minute cycle, on day two.
3. If you need motivation, get family and friends involved. Choose activities you will enjoy and make sure you have fun doing them!
4. Fit extra activity into your own lifestyle. Use the stairs instead of the lift, get of the bus a couple of stops early, walk instead of driving to the shops, take the dog for a walk, put more energy into house work, stretch and tone whilst watching TV. Remember – you can fit these activities into YOUR day and all activity counts!
5. Don't give up! Some days are harder than others but the more activity you fit activity into your life, the better you will feel and the greater the benefits.