Each Week, you should try to balance your physical activity by using the below guide. 

1) Cut down on – Sitting watching TV, working or playing on your laptop, tablet, phone late into the night. 

2) x 1-2 times a week – Stretch and Strengthen your muscles – Strength Train, Take Stretch Breaks. Weight lift, Push ups, Chin ups. 

3) x 3-5 a times a week – Give your heart and lungs a workout – Biking, Running, Hiking, Jogging, Swimming, Brisk Walking. 

4) Everyday – Walk Often and Stay Active – Walk the dog, Park your car further away from your work, Take the stairs instead of the lift. 

If you’re Sporadic just try to become consistent with the activities inside points 2 and 3 – Plan the activities in your day and set realistic targets. 

If you’re consistent choose activities from across the board. Change your routine if you start to get bored. Maybe explore new activities.