It is recommended that adults should build up at least 30 minutes of moderate physical activity on most days of the week (150 minutes/week). Children should build up to at least 60 minutes each day of the week.
Moderate means that your heart rate should increase a little, and you should feel warmer and slightly out of breath. Brisk walking is an example of moderate activity.
Currently 61% of adults in Scotland are not doing enough physical activity for health.
The good news is, if you're not physically active for 150 minutes a week, you're not alone. The great news is you're here and that's a start.
So, how do you go about making some positive changes?
Kids can't help picking up our habits
The good ones about food and exercise can last their whole lives and help them become healthier adults. Find out more tips for kids.