How much exercise? Every extra moment of moving or standing helps.

• 150 minutes of moderate  exercise or 75 minutes of vigorous exercise – per week gives profound benefits
  • a 30-minute brisk walk, or  a 15-minute jog five days a week
  • Double for the maximum benefit
• Add short bursts of vigorous exercise (three 20-second bursts) for an added benefit.
• Avoid prolonged sitting – move every half hour for 30 – 60 seconds
• Integrate movement into your everyday activities, no remotes, use the stairs, use shopping baskets rather than a trolley, do heel raises in queues, use a standing desk, do stretches, and jiggle around every time you think of it.
• Find an exercise you enjoy – dance, walking, gardening, surfing
• Make it social – go  with friends or the dog
• Move to music
• Motivate yourself – set a goal, use a pedometer, plan exercise into your routine
• Start where you are & gradually increase activity
• Check with your doctor if you have any health conditions or are older