Getting enough physical activity
Physical activity includes exercise, as well as other movements you make as part of working, playing or relaxing.
Together with a healthy eating pattern regular physical activity helps you:
- maintain a healthy weight
- have strong muscles and bones
- feel good and sleep well.
How much physical activity do you need?
| Babies: | 30 minutes tummy time per day |
| Toddlers: | 3 hours play per day |
| Children: | 60 minutes per day |
| Teenagers: | 60 minutes per day |
| Adults: | 2½ hours per week |
| Older Adults: | 30 minutes most days |
| Pregnancy: | 2½ hours per week |
At home
- Try balancing or stretching while watching TV or brushing your teeth.
- Cleaning counts as part of daily physical activity.
- Gardening is a good way to be physically active.
At school
- Physical activity can improve childrens concentration.
- Safe biking and walking routes to school benefits children and the environment.
- Organised sports and playground games give children opportunities to move.
At work
- Physical activity at work increases productivity.
- Get off public transport a few stops before your destination.
- Use the stairs not the elevators.
Screen time and sitting down: limit screen time and break up long periods of sitting by doing lunges star jumps or walking around.
Physical activity
Being physically active is essential for your physical and mental health and wellbeing.
Sleeping well for health
Getting enough sleep is one of the most important things you can do to protect your health and wellbeing.