Set time aside for exercise and training - it gives renewed energy, prevents lifestyle diseases, keeps your body in shape, strengthens your muscles and joints and improves your health and well-being.

Exercise is the route to a longer and illness-free life

There are a great number of positive benefits accruing from physical activity and a healthy lifestyle, for example:

  • Increased life enjoyment
  • Greater energy
  • Less tiredness
  • Better social well-beingIncreased self-confidence
  • Prevention of early deathViewed as a whole, physical activity enhances your quality of life.
  • Added to which, physical activity appears to be a competitive alternative to many commonly used medicines.

Avoid lifestyle related illness

Studies show that physical activity prevents premature death and reduces the risk of acquiring lifestyle related illnesses such as:

  • Cardiovascular diseases
  • Raised blood pressure
  • Raised cholesterol levels
  • Arteriosclerosis
  • Type 2 diabetes
  • Obesity
  • Certain forms of cancer

Stay physically active and get more energy
The Danish Health and Medicine Authority estimates that 30 to 40 % of the adult population in Denmark are physically inactive. After smoking, physical inactivity is the factor that gives greatest risk of disease and early death while it likewise raises the risk for a range of other illnesses.

If you cannot set time aside for exercise right now – remember to set time aside for illness later.

Therefore, physical activity is one of the most effective means we have of prevention and treatment of lifestyle related diseases.

If you are inactive and begin to be more physically active you will quickly notice that exercising gives you more energy in your daily life.

It may be a good idea therefore to prioritise physical activity and exercise and spend time maintaining or improving your physical fitness.

There are many forms of physical activity. In this respect it is important to find the activity and exercise that suits you best. It should be fun to stay active and motivation is crucial.

Read more
Read more about 30 minutes of exercises a day.

30 minutes a day

These 30 minutes of activity can be incorporated into your life and your daily routine. It does not necessarily require that you put on exercise clothes or sign up for the gym.

How should you spend the 30 minutes?
Targeted exercise or sport, in which the large muscle groups are activated often and strongly, will ensure the best health-related results.But less than that can also benefit you. It is especially important to establish new habits, for example, more cycling/walking and less car/bus, more stairs and fewer elevators etc.

Danish Health and Medicine Authority recommendations for adults

  • Be physically active for at least 30 minutes a day
  • The activity should have moderate to high intensity and lie above your regular short-term daily activities in intensity.
  • If you break the 30 minutes up, a single activity should last at least 10 minutes.
  • At least twice a week you should exercise at high intensity for at least 20 minutes in order to maintain or increase aerobic capacity and strength of muscles.
  • You should include activities that boost bone strength and mobility. Doing more physical exercise than the minimum recommended will lead to further health benefits.

Source: Danish Health and Medicine Authority, 2014

10 great reasons to exercise

  • You gain more energy, will power and enhanced mood
  • You will be less stressedYou sleep better
  • You will benefit from better appetite regulation
  • You prevent lifestyle diseases
  • You strengthen your immune defences
  • You prevent obesity
  • You gain more self-confidence
  • You strengthen your musculoskeletal system
  • Your digestion improves

What is physical activity?
Physical activity encompasses all forms of movement that increase energy turnover (metabolism).In addition to diverse forms of exercise, physical activity also includes among others:

  • Movements at work
  • Movements at home
  • Active transport
  • Supermarket shopping etc.

Moderate intensity activities
Moderate physical activity covers all forms of unstructured activity/movement where the pulse rate is raised and where you can still converse with others while doing it. The lower limit for moderate physical activity is equivalent to an average speed of 4 km per hour.


  • Cycle or walk to and from work
  • Gardening
  • Stair walking
  • Jogging
  • Exercise/sport

High intensity activities
High intensity physical activities are planned training/physical activities performed twice a week for 20 to 30 minutes duration to improve and/or maintain fitness.

High intensity means the pulse rate is raised to a degree where you feel out of breath and have difficulty conversing with others.


  • Swimming
  • Running
  • Spinning
  • Strength training
  • Ball games