Physical activity - advice

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More exercise!

Exercise for at least 30 minutes every day! Take brisk walks, for example, and reduce the amount of time you sit still by taking brief, active breaks.

Find your way – how to make it work

Active choices

Use the stairs instead of the lift, and cycle or walk to work. Use public transport instead of driving, and get off a few stops early. There are lots of opportunities for exercise in our lives, and both you and the environment can benefit from them.

Excellent exercise

Exercising is so much easier if you find a kind of exercise that you really enjoy. So what do you enjoy doing? Gymnastics, running, dancing, ball sports? Try a few different things!

Terrific teamwork

People often find they're more motivated if they have others to spur them on. Set up a pedometer competition at work or for your family. Put together a gang of all your mates and register for a race at just the right level of difficulty. Maybe there's a running group or Nordic walking team in your town or village?

Power breaks

Don't sit still too long, take lots of active micro-breaks. Save a reminder on your mobile! Whether you drive around or work in an office, breaks are good for you.

Get that heart rate up

Even if you move around a lot at work, it can still be important to go to the gym or head out for a run occasionally. Stronger muscles and improved fitness will be your reward.

For your health

If you exercise for at least 30 minutes every day, there's less risk of diseases such as type 2 diabetes, osteoporosis, cardiovascular disease and some forms of cancer. Sitting still for several hours at a stretch increases the risk of such diseases, though, even if you work out.

Find out more about the benefits of physical activity at Folkhälsomyndigheten.

Reviewed 2015-06-08