Exercise more
Even a little bit of exercise will make you feel better about yourself, boost your confidence and cut your risk of developing a serious illness.
Doing at least 30 minutes a day of moderate-intensity activity, at least five times a week, will boost your general health. You don't have to do the whole 30 minutes in one go. Your half-hour could be made up of three 10-minute bursts of activity spread out through the day.
This level of activity is enough to reduce your risk of developing major chronic diseases, such as coronary heart disease, stroke and type 2 diabetes. Exercise will also enhance your overall wellbeing.
Getting health benefits from physical activity might be easier than you think, and needn't cost a lot, for example, you can clock up the minutes through walking, swimming, cycling and dancing. The best way to ensure you keep active over the long term is to incorporate activity into everyday life, like getting off the bus a stop earlier and walking the rest of the way, and taking the stairs rather than the lift.
Children and young people
Children and young people should aim to do at least 60 minutes of moderate-intensity physical activity each day. At least twice a week, this should include activities to strengthen bone and muscles, and increase flexibility.
For ideas about getting fit visit the NHS livewell site here.