To maintain health and reduce your risk of health problems, it is recommended by health professionals that a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days. Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits.

Benefits of regular physical activity - If you are regularly physically active, you may: 

• reduce your risk of a heart attack; manage your weight better 
• have a lower blood cholesterol level
• lower the risk of type 2 diabetes and some cancers
• have lower blood pressure
• have stronger bones, muscles and joints and lower risk of developing osteoporosis
• lower your risk of falls
• recover better from periods of hospitalisation or bed rest
• feel better – with more energy, a better mood, feel more relaxed and sleep better. 

 Physical activity guidelines

•  Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
•  Be active on most, preferably all, days every week.
• Accumulate 150 to 300 minutes (2 to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 to 2 hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
• Do muscle strengthening activities on at least two days each week.

What's most important is making regular physical activity part of your lifestyle.