How much exercise should you do?

It is recommended that 30 minutes of moderate exercise on a daily basis is the minimum required to gain any health benefit. If 30 minutes per day cannot be achieved in one go, short bursts of exercise are just as good. Exercise does not have to be intense, but some vigorous bursts of exercise are thought to be good for you.

If you have not exercised for a long time then it is essential to check with your doctor first and follow a program of exercise which gradually builds strength, stamina and your health.

What form can exercise take?

• Heavy housework

• Gardening

• A brisk walk

• Jogging

• Swimming

• Dancing

What good does it do?

Weight - exercise helps to burn off excess fat. Regular exercise should be part of a healthy lifestyle.

Mental Health - exercise helps to ease stress, improve general well-being and self esteem. You sleep better; however do not exercise near bedtime because your body will not have slowed down enough for restful sleep.

Osteoporosis - exercise helps to prevent 'thinning of the bones'; the pulling and the tugging on the bones by the muscles helps to stimulate bone making cells, it is these cells that strengthen bones.

Older People - you are less likely to fall and be injured in the latter years of life if you exercise regularly.

What about risks?

Injury - If you choose to take up competitive sport you may suffer from sprains and strains. To combat this sort of injury always warm up and warm down and wear the correct footwear.

Medical Condition - If you have a medical condition and you are not sure how to proceed safely with an exercise regime, make an appointment with your doctor to discuss how to get yourself fit and healthy with the right type of exercise.

Remember - Exercise is good for you, and walking instead of using the bus or the car is a simple step you can take.

:: Go to the BBC's excellent section on fitness for more advice