It is recommended that you do some moderate physical activity which makes you sweat, or exercise for at least 20-30 minutes every day to cut your risk in half. Even starting with 10 minutes of exercise at a time is helpful. Physical activity can help in so many ways as it lowers your blood pressure and blood sugar, burns calories (so reduces your weight); clears bad cholesterol from your body and reduces your stress levels by getting rid of cortisol, the stress hormone. Activity can also reduce depression by raising the good feel hormone in your brain, and can strengthen your bones so effectively reduces the risk of developing osteoporosis.
Tips to be active regularly:
Exercise should be in your daily routine, try to make it a healthy habit.
You can just start and continue with the simplest form of physical activity, which is walking. Start with a small step. You may have a brisk walk for 10 minutes at a time and try then to extend this to 30 minutes.
Think about getting a pedometer to count your steps or if you have smartphone download a walking App as this is also a great motivator, try to aim for 10,000 steps a day!
At work - try not to sit for too long if you have a sedentary job (they say that sitting is the new smoking!), make sure you move every 20 minutes.
Try to do as much “incidental” exercise as possible. Examples include taking the stairs instead of the lifts, get off the bus/ train one stop earlier and walk to work!
At home - cleaning the house is also a form of exercise such as vacuuming, and laundry. Combining exercise and something you enjoy, such as gardening or taking the dog for a walk is a great motivator!
If possible, try to do exercise in groups or walk with a friend. You are a lot less likely to NOT let someone else down if you have planned to exercise together.