Developed by the British Dietetic Association.
We know that the target for good health and to help with weight control is at least 30 minutes of 'moderate-intensity' activity on at least 5 days of the week, such as walking, swimming, housework or gardening.
'Moderate-intensity' means being active enough so that your breathing and heart rate is faster than normal and you're feeling warm. Aim to be 'breathless not speechless' - you should still be able to talk while exercising! If not, slow down, you're overdoing it.
The good news is that you don't have to do your 30 minutes all in one go. Two lots of 15 minutes, or even three lots of 10 minute bursts of activity, may be just as effective as 30 minutes of continuous activity. Gradually build this up to 60 minutes if you can.
Aim to be as active as possible as often as you can. Any amount of physical activity is better than none at all, and if you're already active your health will benefit from doing more.
Cardiovascular (aerobic) exercise includes anything that works your heart and lungs hard, such as brisk walking, jogging, swimming and cycling.
Resistance (weight) training includes the use of weights and machines, and is good for toning muscles. It's good to include both types for overall fitness, strength and health.
Top tips to get more active in your daily life:
When you are trying to lose weight, aim to burn at least 1000 calories a week through extra activity. This equates to 30 minutes of brisk walking every day.
Check how many calories you burn up doing your favourite activities or daily tasks by using our 'get moving' calculator.
Check with your doctor about the best form of activity for you if:
Not sure where to start? A walking programme is ideal. Studies have shown that brisk, regular walking:
Why not invest in a pedometer to help with motivation?
Visit the Walking for Health website for information.