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Physical activity is important to everyone regardless of age, gender, ethnicity or country of residence.

Physical activity is necessary to prevent non-communicable diseases such as cancer, diabetes, heart disease   and strokes.

The recommended for overall health and longevity is 150 minutes of moderate-intensity 150 minutes per week, this can be achieved by brisk walking.

More vigorous and more prolonged activity has additional health benefits.

If you are someone who are not used to 150 minutes of moderate-intensity exercise, you are putting yourself at risk if you suddenly start. Start slowly and build up to more vigorous.

If you live a sedentary lifestyle and sit a lot, it wouldn't be wise to suddenly start on moderate-intensity without reducing your sitting time.

Here are some sedentary lifestyle modifiers to get you started on being physically active.

Benefits of Physical Activity
The benefits of physical activity are many:
Prevent obesity
Correct Obesity
Prevent non-communicable diseases
Reduce risk of cancer
Strengthen bones and muscles
Improve balance
Prevent falls
Better cognitive function

To maintain a healthy weight, physical activity is required, diet alone will not do it. You gain weight if you consume more calories than you burn.

If you are obese or overweight, you need to burn more calories than you eat to lose weight, this is through regular exercise. Some may need more exercise than others.
Diet must be combined with physical activity to lose weight and keep it off.  The level of physical activity that you need may be more than 150 minutes of moderate-intensity; gradually build up to more vigorous and prolonged.
Heart disease and strokes can be prevented by regular exercise. Experts recommended 150 minutes of moderate-intensity aerobics per week to reduce the risks of cardiovascular disease.

As you age you need to protect your bones, joints and muscles; muscle and bone strengthening exercises can improve bone density.

Physical activity will reduce the risk of type 2 diabetes and if you already have diabetes it will help you control your blood sugar levels.

You can reduce the risks of many cancers such as colon and breast by being physically active.

Persons with chronic health problems such as diabetes, heart disease or arthritis can talk to their doctors  about the type of physical activity that is right for them.