What does moderate intensity mean?

Moderate intensity activity means working hard enough to be breathing more heavily than normal and becoming slightly warmer, but not so hard that you are unable to talk and exercise at the same time.

Swimming, cycling, walking, dancing, aerobics - any sports or physical activity - all count towards your 30 minutes a day.

Who can benefit from being more active?

Everyone can benefit! – whatever your age, size or physical condition.

Just remember that you are never too old or too unfit to start doing something. In fact, the greatest increase in health benefit comes to inactive people who start to take regular moderate physical activity. Your health risks will decrease as soon as you start to do more.

What’s more it will be fun!

Why not chart your progress by logging you daily activity. Register with Active Derbyshire and get started.

Any increase in activity will benefit your health but experts agree that all adults should aim to build up to at least 30 minutes of moderate intensity physical activity on 5 or more days of the week.

If so then why not try a few of the following which will help you get their!

• You can split the 30 minutes up into two bouts of 15 minutes, or three bouts of 10 minutes.

•  You can start with 5 minutes at least three times a day and build up gradually to the 30 minute target.

Remember that any amount of additional activity will make a difference! But don't forget to log your activity levels and see how well you are doing.

How much do you do already?

How many days of the week do you do something active?

When you are physically active, how much time do you put into it?

You can log the amount of activity that you do each day.

Chart your progress and stay motivated by setting yourself some realistic goals. Register now or Log on for Active Derbyshire and chart your progress