Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits.

If you are regularly physically active, you may:

• reduce your risk of a heart attack
• manage your weight better
• have a lower blood cholesterol level
• lower the risk of type 2 diabetes and some cancers
• have lower blood pressure
• have stronger bones, muscles and joints and lower the risk of osteoporosis
• lower your risk of falls
• recover better from period of hospitalisation or bed rest
• feel better – with more energy, a better mood, feel more relaxed and sleep better.