How much exercise is needed to keep a healthy heart?

Build up to 5 x 30 minutes of moderate intensity physical activity per week.  That means anything which makes you feel warm or breathe harder than normal.  Brisk walking is a great example. You don’t have to do it all at the same time, two lots of 15 minutes is easier to fit into the day. 

General tips to help you towards an active lifestyle

• Make a list of pros and cons for being more active, and weigh them up carefully. You’re much more likely to stick to your plan if you think it through and can see the benefits 
• Think about your average day and identify ways to be more active.  Even 5 minutes at a time DOES make a difference, and if you do a few of these it all contributes to your total energy expenditure at the end of the day
• Set realistic goals and take the first step – this is often the hardest so make it easy on yourself.  Once you’re doing something, even 5 minutes – you’re on your way to a healthier active lifestyle.   Once you’ve started you’ll probably find its easy to add on a few more minutes
• Get your helpers around you and tell friends and work colleagues what you’re doing.  Social support is one of the biggest determinants of people being successful in lifestyle change – you don’t have to do it alone!
• Start gradually and build up gently.  This will help you stick to your healthy lifestyle as it becomes part of your routine, and get your body used to a healthy new stimulus.