Exercise

Be active

All adults benefit from at least 30 minutes of moderate-intensity activity each day. This exercise does not have to be done all at once, you can break it down into sessions of at least 10 minutes.

If you're desk-bound at work or study most days:

• Keep your walking shoes handy and be active whenever you have the chance.
• Park your car a few blocks from work.
• Get off the bus or train at the stop beforehand and walk.
• Take the stairs instead of the lift.
• Walk up the escalator instead of standing still.
• Walk the longer way around to the photocopier, printer or fax machine.
• Enjoy a walk during your lunch break or team up with a friend to walk after work.
• Walk to your colleague's office instead of sending an e-mail.

Make your regular exercise fun

When you're at home:

• Walk around while you're talking on a cordless or mobile phone.
• Do some gentle stretches or sit-ups while watching TV.
• Use TV ad breaks as a chance to do some household chores like washing dishes or folding clothes.
• Do some energetic house-cleaning, gardening or odd jobs on the weekend.
• Park the car further away when going to the supermarket. 

Have fun and get fit with some regular, vigorous activity

You don't have to be an athlete to boost your fitness. Try individual sports such as jogging, swimming laps or riding your bike.  You can also get social and join a team sport like touch football, or join a walking group.

More tips to help stay active

Check out the Queensland Health website.