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London (NW): Running fast in 13 minutes or dance for half an hour? Here is an overview of how much you should move every day.

- Only one in five adults follow the recommendation to be physically active for half an hour a day. For children and youth is the recommendation for an hour, but only half as active, says Secretary General Lasse Heimdal in Outdoor Communal Organization (FRIFO).

An inactive grown man can have great health benefits of walking a little sweat for half an hour each day, according to the Health Directorate. With a run let him away with a quarter a day. Table tennis can be more effective than quiet walk, and dance better than tennis (see list below).

- Many of those with the greatest need for movement have a hate relationship with exercise. But you are not dependent on the gym to achieve health benefits. An evening walk, a bike ride in the neighborhood, or even mowing the lawn, providing health benefits, says Heimdal.

Outdoor boss recommends uteaktivitet and points out that you may miss important recreation and nature if you look too much at the clock when you trim.

Forget the equipment driven

It is easy to psyche out of body fixation and utstyrsjag. In the newspapers we get advice from trained fitness instructors in the forest breeds people past the 50 000-million cycles, and gyms can at times resemble a catwalk.

- Inactivity can easily become a vicious circle that also means that you are reluctant to be with others who are exercising. But you have a good pair of hiking boots, you have basically the equipment you need to keep you healthier, make profits and good spirits, said Heimdal.

Frifo conducting a pilot project''active''in the open air, with support from Health and Care Services. The project is in progress in several places in the country. The goal is to get more people to move.

An important point for tours and activities are to be multiple.

- If you bring a friend, you also get more pleasure from the activity and the risk of recurrence increases. To be more, also means a certain obligation to attend, said Heimdal.

SO MUCH SHOULD YOU MOVE YOU EVERY DAY:

(Duration of various activities to achieve an energy of 150 kcal (630 kJ) in an inactive 40-42 year-old man of 86 kg.)

(Duration of various activities to achieve an energy of 150 kcal (630 kJ) in an inactive 40-42 year-old woman at 69.5 kg.)

Source: Directorate of Health