To be healthy it is important to balance your food intake with being active. Doing any physical activity is better than doing none. If you are not active, start by doing a small amount and gradually build up.

It is recommended to:

  • be active on most, preferably all, days of the week
  • a good goal is at least half an hour of moderate-intensity physical activity on most, preferably, all days. You do not have to do it all at once. Your exercise can be spread over the day, in ten-minute blocks. Try three ten minute walks, or two fifteen-minute periods of activity
  • Moderate-intensity means you are exercising at a comfortable pace. A good guideline is the ’talk test’ — you should be able to easily hold a conversation without being short of breath.


Benefits of being active

  • less lower back pain
  • less nausea
  • less heartburn
  • lower stress levels
  • more energy
  • better bowel habits better sleep
  • being more relaxed
  • less anxiety.


It is also important to minimise the amount of time you are sedentary or completely inactive. It is recommended to break up long periods of sitting time, if you sit down all day at work try to stand during phone calls or take walking breaks every 45minutes. Always take the stairs when you can.