How to do more exercise

If you are not physically active identify when you could be more physically active and how (e.g. put more physical effort into housework; walk briskly, get off the bus or tram one stop earlier; choose to climb the stairs even if there is a lift, play sports)
If you are developing a more western lifestyle, living in a town, using labour-saving devices, and riding in cars, buses and trams rather than walking, you are more at risk of becoming unfit. You need to find opportunities to develop stamina, strength and suppleness.
Start slowly
Don't do too much too soon. Listen to your body: if you experience dizziness, nausea, pain and extreme tiredness you are doing too much too soon.
If you are comfortable with what you are doing increase the amount of exercise and build it up gradually.
Aim at half an hour of moderately intense physical activity five or more days a week. Moderately intense physical Activity means you should get slightly out of breath. This is healthy. If your muscles are working better so is your heart. More is better, try and do it every day.

If you are already physically active continue being so and use more variety of movement. You may need to find opportunities to use other parts in different ways to maintain a balance between stamina, strength, and suppleness.

What you will achieve: You will be less at risk from major illnesses and minor ailments such as colds. You will have more energy to spend on living. You will feel more healthy.

Further Information: The following chart analyses some physical activities and choose which ones are appropriate to your way of life and your needs:

(Key: *No real effect ** Beneficial effect *** Very good effect ****Excellent effect)