Being more active doesn't necessarily mean you have to go to the gym or play a sport; it can be as simple as walking, or other aerobic activities such as dancing, gardening or cycling. In general try to be moderately physically active* for a minimum of 30 minutes, on at least 5 days per week. For convenience, this may be split into 3 x 10 minute sessions, if preferred.

*Moderate intensity physical activity means:

You feel warm

You feel slightly out of breath, but not gasping!

Your heart rate increases

30 minutes of this equates to approximately 1.5 miles at 3-4 mph

Think about your journey to work. Do you travel by:

Car?

• Park at the furthest point in the car park
• If you don't have a dedicated car park - choose a parking place further away and walk or use a city bike for the rest of the way

Train?

• Cycle or walk to the station rather than taking the car
• Leave your bike at your destination station and cycle to work

Tube?

• Cycle or walk to the tube station
• Alight the tube 1-3 stops earlier and walk the rest of the way

Bus?

• Get up 10 minutes earlier than usual and walk to the second or third nearest bus stop.
• Alight the bus 2-3 stops earlier and walk the rest of the way
• Make time for a 20-30 minute lunch break and go for a brisk walk in the park or to a sandwich shop (not the closest!). This will also help you work more effectively in the afternoon as it will give you a break and help you concentrate better
• For short, local journeys e.g. to the shops, post office or bank use a push bike or walk
• Go for a stroll around the block before breakfast.
• When shopping, rather than walking at leisure, pick up your pace between shops.
• When visiting the supermarket - park in a space furthest away from the entrance
• Go to a dance class - this is a fun and sociable way to keep fit!
• At tube/ train stations or shops walk briskly up the escalators rather than waiting behind people
• If you live in a flat, walk up a few flights of stairs before you catch the lift - gradually increase this until you are walking the whole way up   

At work:

• Use the stairs rather than the lift to reach your office and for when traveling between floors for meetings and snack breaks
• Walk to people's desks to communicate, rather than sending an email or using the phone
• If you work from home - take a lunch break and take a walk in the park or walk to the local shops to do your chores

Resistance training:

If you enjoy going to the gym, this type of exercise is beneficial for toning and building muscle strength. It should be done at least 2x per week for 15-20 minutes each time.

Aim for 10 different exercises, concentrating on the large muscle groups:-

• 2 sets for each exercise
• 10-15 repetitions per set