Being active is good for everyone's health and a great way to spend time together as a family. Go out for walks, or play games like musical statues or hide-and-seek. Anything that gets the heart to beat faster counts as physical activity.

So how much physical activity do you need?

• Children and young people (aged 2-18 years) should be active for at least one hour every day.
• Adults should be active for at least 30 minutes a day on five days a week (or 150 minutes a week).
• People with disabilities should be as active as their ability allows. They should aim to meet the adult guidelines.

If you are starting from very little activity, begin slowly with bursts of 15 to 30 minutes and build it into your daily routine.

What counts as physical activity?

Every movement counts. Walking, dancing, running, cycling – it all counts. It is any activity that gets the heart to beat faster.For children, active play counts as physical activity so chasing, hide-and-seek, hopscotch, and handstands in the garden are all great examples.

How to start increasing your activity levels

• Set a small goal to keep you motivated
• Choose an activity that you enjoy
• Start slowly and build on it over time
• Remember that short bouts count – anything of ten minutes or more
• Get the whole family involved. It is a great way to spend time together