Being physically active provides important long-term health benefits. When you stay active, your risk of a heart attack reduces, you are more likely to have lower levels of bad cholesterol, and your risk of diabetes and some cancers is also lower. When you take regular exercise, it is easier to manage your weight and to maintain it at a healthy level, and exercise strengthens bones, muscles and your joints, reducing the risk of osteoporosis later in life. When you are stronger, your risk of falls is lower, and if you need hospitalisation or bed rest, recovery is quicker and smoother. Regularly exercising has other long-term benefits, as you will feel better and physical activity can help reduce feelings of depression. Exercising can lift your mood and increase quality of sleep.
Ideally, aim for thirty minutes of activity each day, so you get between 150 and 300 minutes of moderate exercise weekly. If you exercise more vigorously, aim for 75 and 150 minutes of exercise weekly. Incorporate weight-bearing exercises at least twice weekly to protect bone health. If you are beginning a new exercise regime, check with your GP to make sure it is safe and appropriate for your needs and build up slowly to prevent injuries.