HOWMUCHISENOUGH?

Everyweek,weshouldeachbeengaginginthefollowingphysicalactivities:

■ At least 150 minutes of moderate exerciseor75minutesofhigh-intensity exercise; and

■ Strengthexercisestwoor moredaysperweek

Types Of Exercise

Moderate Exercise

Your heart rate increases, but you should be able to maintain a conversation (it’s called the ‘talk test’). This type of exercise includes walking, biking slowly, doubles tennis and doing housework.

HIGH-INTENSITY EXERCISE

Also known as vigorous exercise, this includes energetic dancing, running, swimming, martial arts, cycling fast, basketball, netball, football and singles tennis.

Strength Training

Three times a week you should engage in activities that strengthen muscle and bone. These include tugof-war, weight-training, situps, press-ups, gymnastics or rock climbing.

The Best Fitness Apps

All available for free and suitable for both Apple and Android phones, these apps will help you train effectively:

Couch to 5k: This app helps you go (gradually) from vegging on the sofa to running a 5K.

Seven: Improve your fitness with seven minutes of exercise a day for seven months, using a only a wall, a chair and your body weight.

Nike+ Training App: Swipe through free workouts from master trainers, or link to your Nike kit if tracking progress is your thing.