Why 30 a Day?

Why do I need to do 30 minutes a day?

Getting older is inevitable but coping with the stresses and changes that come with ageing is easier if you try to keep fit and healthy.

Eating an unhealthy diet, being overweight, being physically inactive and smoking are all factors that can cause coronary heart disease – the UK's single biggest killer.

Many of us mean to get more exercise or think that we don’t really need to do much. Maybe we feel we don’t have the time, we’re tired or we simply don’t know how to get started.

But doing 30 minutes of moderate intensity exercise five times a week can half your risk of heart disease.

"It can be hard to try and fit in a regular exercise regime and I am the first to admit I hate exercise! But if we all try to walk 30 mins a day we can really help our body stay in shape... and our hearts too, that's the important bit... see you out there?" Christopher Timothy, actor

 

Every day activities

The good news is that being active doesn’t mean you have to join a gym or play a sport. It means incorporating simple activities like brisk walking or climbing stairs into your daily routine.

You should be aiming to achieve the recommended minimum of 30 minutes of moderate physical activity on at least five days a week.

Moderate intensity activity means you should feel warm and slightly out of breath. By doing this amount of exercise you’ll help keep your heart, lungs and bones in good working order.

It sounds a lot

You don’t have to do your 30 minutes all in one go. You can split your 30 minutes up into bouts of ten or 15 minutes. You could begin with five minutes three times a day and gradually build up to the 30 minute target.

Getting your 30 minutes is about building activity into your everyday life.

If you take a bus, get off a few stops early; when you go to the supermarket, park at the far end of the car park; while you’re talking on the phone walk around instead of sitting.

You’re worth it

By doing 30 minutes a of activity day you can make a vital difference to your life. Doing regular physical activity can:

• help keep you in good health and prevent chronic illness
• help you feel more energetic and help relieve stress and depression
• help you maintain a healthy weight or lose weight if you’re overweight
• help you stay independent and mobile as you get older

See also:

What happens if I am not active enough?

Looking good, feeling good

Margaret dances her way to fitness