Exercise is the miracle cure we've always had, but for too long we've neglected to take our recommended dose. Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and happier life. People who exercise regularly have a lower risk of developing many long-term conditions, such as heart disease, type 2 diabetes, stroke, and some cancers. Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer's disease. Adults should aim to do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.In general, 75 minutes of vigorous intensity activity can give similar health benefits to 150 minutes of moderate intensity activity. Examples of moderate intensity include brisk walking. riding a bike,dancing,doubles badminton and hiking. Examples of vigorous activities include jogging or running, swimming fast, riding a bike fast,aerobics etc.

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