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How much activity?

How much activity is right for you depends on your age, and what you want to achieve? The guidelines below are for general health benefits.


Adults should do at least 30 minutes of moderate intensity activity on 5 or more days of the week. Moderate intensity activity includes cycling, swimming or brisk walking.

Take a walk

Brisk walking is a perfect form of exercise as it is low impact, costs nothing and most people of all ages can manage to walk even a short distance. A ten or fifteen minute walk can even be fitted in during your lunch break.

To be inspired about routes in your local area, or other routes across the province, have a look at the Walk NI website.


Children should aim for a minimum of 60 minutes of moderate intensity physical activity each day. This can be achieved through a number of 10-15 minutes bursts of activity, such as walking the dog, playing football in the garden or cycling in the local park.

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