Strong evidence shows that being physically active leads to healthier, happier lives.

Adults should aim to do at least 150 minutes of moderate intensity activity a week. Or, 75 minutes of vigorous intensity activity a week. Spread out evenly over 4-5 days a week or every day.

The easiest way to get moving is to make activity part of everyday life. Such as; walking or cycling instead of using the car. The more you do, the better. Taking part in activities such as sports and exercise will make you even healthier.

Don't worry if you are unable to move around as well as others. There are many ways to exercise.

For older adults you can find types of exercises to do here.

For adults aged 19-64 you can find types of exercises to do here.

Or you can find these guidelines in the menu under "Exercise"

Benefits of exercise

Being physically active can help keep a healthy and fulfilling life into old age.

People who do regular physical activity have a lower risk of:

• coronary heart disease and stroke

• type 2 diabetes

• bowel cancer

• breast cancer in women

• early death

• osteoarthritis

• hip fracture

• falls (among older adults)

• depression

• dementia, this includes Alzheimer's disease.

Research also shows that physical activity can help your mental health by:

• boosting self-esteem

• Improving your mood

• sleep quality and energy

• reducing your risk of stress.