To reduce your risk of heart and circulatory diseases, you need to be active every day. You don’t need to do specific exercises or take up a sport, you can go for a walk, mow the lawn, vacuum, or dance along to music. Any activity is better than none, and you should try to break up long periods of inactivity like sitting or lying down. When you’re watching TV, get up and walk around during the ad breaks. Aim to do at least 150 minutes of moderate intensity activity per week. This is anything that raises your heart rate, and makes you breathe faster and feel warmer, like brisk walking or cycling. You can spread out the 150 minutes over the week. You can even do short bursts of activity – every minute counts. You should also aim to do muscle strengthening activities like using hand weights, climbing the stairs, gardening such as digging, or carrying heavy shopping on at least two days a week.