5x30 comes from the recommendation by the Department of Health that we should each participate in a minimum 30 minutes of physical activity on 5 days each week in order to benefit our health. It is a fact that only 30% of the population of Wales does enough activity to benefit their health.

Generally, people are now less active than they used to be. Our lifestyles have become more sedentary as a result of modern technology, like cars for getting us around, lifts and escalators, internet shopping, and the ever increasing range of entertainment which we receive in our homes which makes us less likely to want to go out. This lack of activity is placing our health in danger, with related diseases like Coronary Heart Disease and Diabetes becoming more widespread across Wales.

Physical activity is simply any kind of activity that we do in our day to day lives. It includes a whole range of activities from structured sport and exercise programmes, to housework, gardening and other opportunist activities such as walking round the shops. Even getting up to turn the television on is activity, albeit a very small amount. The recommendation is for the activities to be undertaken at a moderate intensity, one which causes us to breathe more rapidly and perspire slightly. An example would be brisk walking and you should still be able to talk at this intensity.

When we move our bodies and exercise, not only do we burn calories, thus helping us to maintain our body weight, we also strengthen our muscles and our heart, and improve our circulation.

Getting in the recommended level does take some commitment. However, there are several ways in which you can increase your activity levels. Stairs instead of lifts, walking and cycling short journeys and so on.

On each day the 30 minutes can all be done in one go, or in shorter bursts. e.g. 3 x 10 minutes. So none of us really have an excuse not to do something.

North Wales boasts a beautiful natural environment, perfect for many outdoor activities of all different levels. On this site we have picked 5x30 minute routes in each of the 6 North Wales counties for you to enjoy. They are all based on outdoor activities and are suitable for all levels of fitness and ability.