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Every adult should be moderately active for 30 minutes a day, five times a week. Moderate activity is something that makes you feel warmer and makes you breathe harder, but is not so intense that you can't talk without panting between words.
Some people find it difficult to build time into their day to be active, or you may find it difficult to keep active for 30 minutes at a time. But stick with it: increasing your activity even by a small amount can make a real difference.
Set yourself small goals that add up. To start, split your 30 minutes into two 15-minute or three 10-minute sessions. This will help you build up your strength as well as helping you get used to your new activity. You can build up to the full 30 minutes over a few weeks.
If you find the idea of being active boring, try to get other people involved. Ask your family and friends, or even a work colleague. It can be a lot more enjoyable when other people are with you.
The main thing is to enjoy being active. If it feels like a punishment, then you’re less likely to keep it up. By finding something you like doing (for example swimming, dancing or cycling), you’ll soon see the benefits.