Adults need at least 30 minutes activity a day

30 minutes 5 days a week or 150 minutes a week.

To lose weight and to keep the weight off:

  • Experts recommend more activity – 60 to 90 minutes a day
  • You can start off slowly building at least 30 minutes of activity into your day
  • Increase this to 60-90 minutes over time
  • Two 15-minute, or three 10-minute bursts of activity are just as good as
    one 30-minute burst

Have you been inactive for a while?


  • Speak to a GP beforehand if you have concerns
  • Choose an activity you will enjoy. Dancing, cycling, walking, football kick-around; whatever you like
  • Start very slowly and build your level of activity up gradually
  • Make a habit of it. Do the same activity at a moderate intensity for a set amount of minutes most days of the week
  • When you get used to this, increase the time you spend doing the activity
  • Then increase the intensity at which you do it
  • Try out different activities for variety. Talk to your friends and family about activities in your local area. They might have some nice ideas (and might even join you)

Benefits of staying active

Most people in Ireland and Northern Ireland are missing out because they are not active enough. All of us (including those who are already at a healthy weight) can benefit from getting more active.

Did you know that physical activity can:

  • Benefit your heart
  • Improve your blood pressure and cholesterol
  • Help you to stay at a normal, healthy weight
  • Help build strong and healthy bones
  • Improve your physical fitness and endurance
  • Increase your physical strength and flexibility
  • Tone your muscles and improve your shape
  • Provide you with a general sense of well-being and improve your mood
  • Build your self-esteem
  • Give you a chance to mix socially and can be fun!