30 Minutes per day

FIT IN 30 MINUTES PER DAY!

Most people know that they should have five portions of fruit and vegetables a day, but aren't aware of the recommended 30 minutes of exercise each day.

As part of its FIT-IN campaign to encourage more people to take up exercise, the Sports Council for Wales has 10 top tips for people to help them reach this goal. These are only small changes but will help lead to a much healthier lifestyle:

1. GARDENING:

Tone up, burn calories and relieve stress. After half an hour of digging and shovelling you can expect to burn 250 calories, compared to 105 for weeding and 100 for raking. And mowing the lawn shouldn't be forgotten — burning over 200 calories depending on the size of your lawn, of course!

2. CYCLING:

Leave the car on the drive and cycle to your local attraction or park this weekend. The whole family can join in and after 60 minutes of cycling you will have burnt off approximately 300 calories. Kids will find this much more fun than being stuck indoors!

3. WALKING:

The recommended 10,000 steps a day will help protect against a range of lifestyle-related illnesses, including diabetes, heart disease and some forms of cancer. Too many people are quick to jump in the car to drive the kids to the school or local shops, which are normally within easy walking distance. Getting off the bus before your normal stop is also a great way to reach your 10,000 steps!! A brisk walk will burn around 100 calories in 15 to 20 minutes.

4. STAIRS:

Most people have access to stairs at home or in work so use them. You will tone up your bottom and legs and burn calories - the more effort you put in the greater calories you'll use. You can burn approximately 100 calories after 15 to 20 minutes of climbing the stairs so forget the lift next time!

5. HOUSEWORK:

Dusting, hovering and changing bedding is a great way to raise your heart rate and tone your muscles. Moderate housework will burn 160 calories per hour but the higher the intensity, the higher the calories. Ditch your cleaner and make sure you get the health reward and personal satisfaction instead!

6. WASHING THE CAR:

Car washes may seem an easy option but you'll feel proud of your shiny new car by putting some effort in. In 20 to 25 minutes you can burn 100 calories washing and waxing your car. You'll also improve flexibility and upper body strength and save money!

7. WASHING THE WINDOWS:

Not everybody has a ladder and bucket to hand, but even cleaning the downstairs windows and patio doors are a help. Think of all that stretching and use of arm and leg muscles and at the end of the day, your sparkling windows — you'll also burn 100 calories after about 20 to 30 minutes.

8. SHOPPING:

Free local delivery is offered by many supermarkets but think how many calories you'll use walking to the shops, packing your goods and carrying the shopping home. Even shopping for clothes is good exercise, especially trying different outfits. You can expect to burn at least 100 calories an hour. What a great excuse to splash the cash!

9. OFFICE WORK:

Most people are guilty of sitting by their computer all day which isn't very good for their health. Instead, go for a walk and deliver a message rather than sending an e-mail, walk around the office regularly to get a drink and make the most of your lunch hour with a gentle stroll.

10. TV:

Lose your control and get off the sofa every time you want to change channels. It’s also important that you don't sit down and veg all night — you can still stretch and do gentle exercising while watching your favourite programme.

Huw Jones, Chief Executive of the Sports Council for Wales, said: "We hope these simple ways of incorporating exercise into everyday life will appeal to those who usually think they need to go to the gym or attend a fitness class to exercise. We want to promote ways which they may not have considered such as gardening, housework and shopping, which all burn calories and count towards your 30 minutes of exercise a day which everybody should be aiming towards."