It's time to get active. Research shows it can improve your health, confidence and quality of life.

Physical activity is a great stress buster. It can help you keep the weight off but, more importantly, it will lower your risk of developing major chronic diseases.

Just 30 minutes of moderate-intensity physical activity on five or more days a week is all it takes for you to reap the health benefits.

Children and young people need to be active for at least an hour every day, for example through active play, sport or walking to and from school.

We know that reduced or no physical activity can have serious health consequences.

Even a little bit of activity can lower the risk of developing major chronic diseases, such as coronary heart disease, stroke, some cancers and type two diabetes, by up to 50%. It can also cut the risk of premature death by about 20% to 30%.

The benefits of physical activity include:

• Better health
• More energy
• Reduced stress
• Stronger bones and muscles
• Better balance, strength, suppleness and mobility
• Improved sleep
• Improved body shape
• Reaching and maintaining a healthy weight
• More social opportunities
• A sense of achievement
• More independence in later life