So what is the right amount of activity?
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Your 30 minutes of activity can be done in one session through:
- taking an aerobics class
- going for a long walk
- cycling
- jogging
- joining a sports team
If you're just getting started or getting back into it, you can also build up to your 30 minutes throughout the day. Opportunities to build up to your 30 minutes of activity a day are not just in leisure time, physical activity can be incorporated into your daily routine by:
- standing while talking on the phone at work
- walking to the nearby park to eat your lunch
- walking or cycling to wherever you need to go throughout the day
- spending more time in the garden
- walking the dogs more often
- going to the park with the family
NO EXCUSES!
You may already know how good physical activity is for your health and wellbeing, but you always find an excuse to never get into it! No matter what excuses you have, there are ways to overcome them. The better health channel has some tips on breaking down those barriers to physical activity and for building interesting and time efficient activity into your daily life!
Glossary
Moderate Intensity Physical Activity
Energetic activity that causes an increase in breathing and heart rate, but at a level where conversation can continue. Examples include domestic chores like vacuuming, gardening, and washing windows, or exercise like social dancing, water aerobics, touch football, and walking.
Vigorous Intensity Physical Activity
Participation in an aerobic activity at an intensity which may, depending on the individual level of fitness, cause sweating and/or puffing (heavy breathing). Moderate-intensity physical activity should be complemented with at least one 30 minute session of vigorous-intensity physical activity each week. Examples include brisk walking, aerobics, dancing, jogging or running, and jumping rope.