1 in 2 adult Territorians misses out on the benefits of regular physical activity

We know that regular exercise helps… keep a healthy heart, low blood pressure and a healthy weight

We know that regular exercise helps… protect against some cancers

We know that regular exercise helps… prevent and manage diabetes

We know that regular exercise helps… keep bones strong and stop people from falling when getting older

We know that regular exercise helps… keep people feeling good, not depressed

It’s also a great way to make new friends

You need 30 minutes a day of moderate activity

What is moderate activity? It’s activity that increases the heart rate, such as brisk walking, but does not make a person ‘huff and puff’. When doing moderate activity, people can continue to talk, but it would be difficult to sing.

If you can, also do some vigorous activity, for extra health and fitness

What is vigorous activity? The same activity can be performed at different levels of intensity. For example, cycling slowly is a moderate activity, whereas cycling over 20 kmph or uphill is considered vigorous. It’s an effort that results in a significant increase in heart and breathing rate. For example jogging, high-impact aerobic, or cycling uphill.

What about children?

Children and youth need at least 60 minutes (and up to several hours) of moderate to vigorous physical activity every day

Children should not spend more than 2 hours a day using electronic media for entertainment (like computer games, TV, internet), particularly during daylight hours

There are many ways to be active

Many of them don’t cost a cent

whenever you can take the stairs instead of the lift For instance,

play with your children in your backyard or in a park near you After school, or on week-ends,

Make it part of your routine! Physical activity

Get your children involved in sport at a young age

Give children active presents like balls, frisbees, skipping ropes and skates

Be an active role model

it’s good for you good for the environment good for the wallet too! Ride your bike or walk for short distances

even if you don’t have one Walk your dog everyday…

It is never too late to start

There is more than one way to get moving

walk whenever you can take the stairs instead of the lift ride your bike to the local shop ride with your kids to school Join a local club Move more during the day

Getting started? choose the right time of the day for you find an activity that suits you if you can, find someone else to do it with you set a goal and work towards it

Getting started? start out slowly wear comfortable shoes drink enough water when it’s hot aim for moderate intensity

Think of movement as an opportunity, not an inconvenience

Too busy to be active after work? Try being active on your way to work: walk or ride to work park your car further away than you normally do, and walk the rest of the way

Too busy to be active after work? Try being active during work hours: take the stairs instead of the lift go for a walk at lunch time (get a colleague to go with you) go to the local gym if possible join a corporate event

Be active every day in every way that you can