Move more!

Be physically active for at least 30 minutes every day, and sit less

As well as helping you stay in shape, research shows that being active or doing exercise has a direct role in preventing some cancers like colon and breast cancer.

What type of activity should I do?

Any type of activity is good – aim for 30 minutes or more of moderate to high intensity activity a day. Any activity that raises your heart rate and makes you breathe deeper counts. This can be done in one go, or smaller chunks of 10 to 15 minutes.

Tips for keeping active

Taking a few simple steps can make all the difference:

move more iconMake small changes

Look at your day-to-day routine. Make a note of when you fit activity in now and when you could do more, even if it’s just a bit more of what you already do, for example walking for longer, or slightly faster.

  • Mowing the lawn and ironing count too! See how many calories you could burn with our exercise calorie calculator
  • Couple your activity with some healthy eating – take a look at our recipes

move more iconActive transport

There are plenty of easy ways to build activity into your daily routine – like cycling and walking. Instead of using public transport or driving, try cycling, jogging or walking briskly for all or part of your journey.

move more iconSit less

Time spent watching television, reading and being on the computer can all add up. Try to swap some of these sedentary activities for more active ones like going for a walk with friends or starting a new active hobby like dancing or swimming.

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