Walking and cycling are great ways to increase your physical activity levels.

People who exercise regularly have a lower risk of developing many long-term (chronic) conditions, such as heart disease, type 2 diabetes, stroke, and some cancers.

Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and alzheimer's disease.

Exercising with others can cheer you up and make it a more enjoyable social occasion.

See below for further details.