Sometimes it can be hard to keep active and exercise, but making that extra effort to get moving is really worthwhile. The recommended amount of exercise for anyone aged from 18 to over 65 is half an hour a day for at least five days a week – but this is a minimum guideline. For real health benefits, the time spent exercising should be doubled; the more exercise you do, the better it is for you.

To lower your cardiovascular risk (your risk of heart disease) and benefit your health, you need to be moving quickly enough to raise your heart rate, breathe faster and feel warmer (i.e. moderate exercise).

The benefits you get from exercise impact both your physical and mental wellbeing. Research shows that physical activity can boost self-esteem, mood, sleep quality and energy, as well as reduce the risk of stress and depression. Exercise can help to strengthen your bones and muscles, which helps you to stay fit and healthy enough to get through your daily routine, such as working, shopping, or playing with your children or grandchildren.

Trips and falls are a common cause of painful injury, particularly in older adults, but doing balance and muscle strengthening activities each week, along with moderate-intensity aerobic activity such as brisk walking, helps to reduce the risk of falling.