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What is physical activity?
Physical activity is anything that gets your body moving. It can include anything from walking to recreational sport.
The first thing to bear in mind as you get older is to keep moving. On a basic level, that means making sure you don’t spend hours on end sitting down during the day.
This means avoiding long periods of TV viewing, computer use, driving, and sitting to read, talk or listen to music.
While some activity is better than none at all, to get the maximum health benefit, you should aim to do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity every week.
Aim to do something every day, preferably in bouts of 10 minutes of activity or more. The more you do, the greater the health gains.
One way of achieving your weekly physical activity target is to do 30 minutes on at least five days a week.
On at least two days a week, activities should include those that strengthen muscles and bones, such as weight training, carrying heavy loads and heavy gardening.
Examples of moderate-intensity aerobic activities include:
doing water aerobics
riding a bike on level ground or with few hills
playing doubles tennis
pushing a lawn mower
Daily chores such as shopping, cooking or housework don't count towards your 150 minutes because the effort isn’t hard enough to raise your heart rate.