Exercise

Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and happier life.

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

For most people, the easiest way to get moving is to make activity part of everyday life, like walking for health or cycling instead of using the car to get around. However, the more you do, the better, and taking part in activities such as sports and exercise will make you even healthier.

Benefits of exercise

It's essential to be physically active if you want to live 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, including Alzheimer's disease. 

Research also shows that physical activity can boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress.