Those put off with thoughts of sweating it out in the gym or pounding the pavements needn’t worry. Your daily 30 minutes can include anything from brisk walking, cycling, dancing, swimming, football or tennis – as long as it gets your heart beating at an increased rate you can count it in your daily quota. And with opportunities to get active set to increase in every area of Wales, chances are you will find something that suits.

If you can’t manage 30 minutes in one go try breaking it down into chunks throughout the day. Studies have found that women walking 30 minutes five days a week had an almost identical increase in fitness to women who split their 30 minutes into three blocks of ten.

But how big a part can exercise really play in improving standards of health? Along with stubbing out smoking a smoking habit and eating a healthy diet, regular exercise will help you fend off the major causes of mortality. Studies consistently show that 30 minutes of daily activity is enough to lower blood pressure and LDL cholesterol levels, decrease the risk of heart attack and stroke, lower the risk of obesity and diabetes, lower the risk of certain types of cancer and reduce the risk of osteoporosis.