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Fit and active

 

Physical activity not only contributes to well-being but is also essential for good health. Becoming more active improves health from childhood through to older age. Regular exercise helps you to feel fit, relaxed and gives you more energy. It also helps protect against heart problems, high blood pressure, diabetes, obesity and depression.

Get moving

Modern life can be pretty comfy – sofas, TVs, computer games, driving your car – there’s just so much to keep us sat down. But we weren’t designed to sit down all the time – we need to move more and be more active to be healthy and use up the right amount of energy.

Exercise for 30 minutes a day

Adults should be moderately physically active for at least 30 minutes a day on five or more days a week. 'Moderate' intensity means getting slightly out of breath, but still able to hold a conversation.

Activity levels can be achieved in one 30 minute exercise session or three 10 minute sessions throughout the day. By doing this, it is not difficult to achieve at least 30 minutes a day and it can be fun at the same time.

The easiest way to keep active is to incorporate it into everyday routine and life activities. Did you know that the following activities can count towards your daily aim when done for 30 minutes or more:

  • Doing the ironing
  • Cleaning and dusting around the house
  • Brisk walking
  • Painting and decorating
  • Hoovering up
  • Mowing the lawn
  • Cycling

Trying new things may also work, such as a dancing class, cycling with family and friends or playing team sports such as tennis, rounders or football in the park.

It is necessary for us to increase our water consumption during physical activity to prevent dehydration. Aim to drink at least 6-8 glasses of water or more a day.

10,000 steps a day

Walking is one of the easiest ways to keep fit and just a few extra steps each day can make a big difference. You don’t need to spend lots of money at a gym or buy special equipment – just use your own legs to get fitter for free!

Take part in the big Rotherham moon walk with a FREE 'moonometer' (a small counter that simply slots on the waistband of your jeans or skirt) and contribute your steps towards the 467,628,420 steps that would be required to walk to the moon!

Family activity

Find out more about what you can do to get moving with your friends and family with these printout-and-keep pages:

Fun family games to try:


Last reviewed: 01/10/2010

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