Try to do at least 150 minutes of moderate-intensity physical activity, such as cycling or walking, every week

Moderate intensity physical activity 

Moderate-intensity physical activity is when your heart beats faster, your breathing speeds up but you can still talk. Do you really have to exercise to do moderate-intensity exercise? No way! Even in your daily life, you often do activities that are moderately intensive (unnoticed), such as: 

  • Light work in the garden such as raking 
  • Vacuuming or cleaning windows 

But also consider activities such as: 

  • Taking the (electric) bike to the supermarket 
  • Taking a walk 
  • Swimming 


Five times a week 30 minutes of moderate-intensity exercise already contributes to a healthy lifestyle! 


    Choose an activity you enjoy doing, this will make it easier and more fun to stick with for a longer period of time!