To reduce your risk of heart disease and circulatory disease, you need to be physically active every day. You should aim to do at least 20 to 30 minutes of exercise a day - aiming to do 150 minutes of moderate intensity exercise a week as advised by NHS England.
Moderate intensity physical activity should make you breath harder, feel warmer and make your heart beat faster. You should still be able to hold a normal conversation while you are active. Activities could include walking, gardening, swimming and cycling.
Physical activity, can reduce blood pressure, reduce cholesterol, reduce the risk of developing type two diabetes or help control diabetes if you have it, and achieve a healthier body weight. It will also help to give you more energy, feel more relaxed, sleep better, have better concentration and memory, and feel more confident.
Please see the BHF website for more detailed advice on Understanding physical activity.