You can achieve the recommended level of activity through several bouts of 10 minutes or more if you prefer.

Set yourself daily, weekly and monthly goals or targets.

Try keeping a physical activity diary to monitor your progress and reward yourself for achieving your goals.

Introduce changes to avoid boredom setting in and don't be afraid to try new activities.

Despite your body benefiting as soon as you become more active, you may not see visible changes straight away. After a few weeks the benefits will become more noticeable to you.

Regular habits included in your daily routine are easier to achieve.

Find an activity you enjoy and you are more likely to keep it up. Better still, try taking up an activity the whole family or your friends can enjoy.