2. 1 in 2 adult Territorians misses out on the benefits of regular physical activity

3. We know that regular exercise helps… keep a healthy heart, low blood pressure and a healthy weight

4. We know that regular exercise helps… protect against some cancers

5. We know that regular exercise helps… prevent and manage diabetes

6. We know that regular exercise helps… keep bones strong and stop people from falling when getting older

7. We know that regular exercise helps… keep people feeling good, not depressed

9. It’s also a great way to make new friends

11. You need 30 minutes a day of moderate activity

12. What is moderate activity? It’s activity that increases the heart rate, such as brisk walking, but does not make a person ‘huff and puff’. When doing moderate activity, people can continue to talk, but it would be difficult to sing.

14. If you can, also do some vigorous activity, for extra health and fitness

15. What is vigorous activity? The same activity can be performed at different levels of intensity. For example, cycling slowly is a moderate activity, whereas cycling over 20 kmph or uphill is considered vigorous. It’s an effort that results in a significant increase in heart and breathing rate. For example jogging, high-impact aerobic, or cycling uphill.

17. What about children?

19. Children and youth need at least 60 minutes (and up to several hours) of moderate to vigorous physical activity every day

20. Children should not spend more than 2 hours a day using electronic media for entertainment (like computer games, TV, internet), particularly during daylight hours

22. There are many ways to be active

23. Many of them don’t cost a cent

24. whenever you can take the stairs instead of the lift For instance,

26. play with your children in your backyard or in a park near you After school, or on week-ends,

28. Make it part of your routine! Physical activity

31. Get your children involved in sport at a young age

33. Give children active presents like balls, frisbees, skipping ropes and skates

34. Be an active role model

36. it’s good for you good for the environment good for the wallet too! Ride your bike or walk for short distances

38. even if you don’t have one Walk your dog everyday…

40. It is never too late to start

42. There is more than one way to get moving

47. walk whenever you can take the stairs instead of the lift ride your bike to the local shop ride with your kids to school Join a local club Move more during the day

49. Getting started? choose the right time of the day for you find an activity that suits you if you can, find someone else to do it with you set a goal and work towards it

50. Getting started? start out slowly wear comfortable shoes drink enough water when it’s hot aim for moderate intensity

53. Think of movement as an opportunity, not an inconvenience

54. Too busy to be active after work? Try being active on your way to work: walk or ride to work park your car further away than you normally do, and walk the rest of the way

55. Too busy to be active after work? Try being active during work hours: take the stairs instead of the lift go for a walk at lunch time (get a colleague to go with you) go to the local gym if possible join a corporate event

56. Be active every day in every way that you can