Benefits of physical activity

Physical activity has a number of benefits for health and wellbeing. If you are physically active you tend to have: better overall health more energy lower stress levels increased self-esteem better posture and balance better weight management and weight control improved fitness stronger muscles and bones better sleep and feel more relaxed

Regular physical activity can reduce the risk of, or improve outcomes for a number of health conditions including: heart disease hypertension obesity strokes diabetes certain cancers (especially colorectal, breast and endometrial) depression osteoporosis osteoarthritis stress some respiratory conditions.

Physical activity can also help manage long term conditions such as arthritis and reduce the risk of falls. For health benefits physical activity should be at a moderate or vigorous level.

Children and young people

There are specific benefits for children and young people from being physically active. It helps develop healthy bones, muscles and joints, heart and lungs, coordination and movement control, and to maintain a healthy body weight. Physical activity can also help with social development and interaction, build self confidence and provide opportunities for self-expression. Physical activity and lifestyle habits and attitudes acquired during childhood and adolescence are likely to be maintained throughout life. Children who are not physically active are at risk of becoming overweight or obese.

Older people

Regular physical activity has been shown to maintain independence, reduce the risk of falls and improve quality of life of older people. It can also help relieve the disability and pain associated with some health conditions, eg. arthritis. Physical activity has also been shown to improve mental health and cognitive function in older adults and help manage disorders such as depression and anxiety. Active lifestyles can provide older people with regular opportunities to make new friendships, maintain social networks, and interact with others. Strengthening activities are particularly important for older people. Physical activities that improve muscle strength and flexibility may improve balance and therefore help to prevent falls. Strength training may lessen loss of strength, and weight bearing activities help preserve bone-density and decrease osteoporosis (particularly in older women).

How much activity is recommended?

Health benefits can be achieved by doing 30 minutes (adults) or 60 minutes (children and young people) of physical activity on most days of the week. Busy lifestyles, work and family commitments can make it hard to do the recommended amount of physical activity. If finding 30 minutes in your day is difficult you can accumulate the actitvity in smaller bouts over the day eg. three lots of 10 minutes of activity.

Recommended amounts of physical activity

Adults at least 30 minutes of moderate intensity physical activity at least 5 days a week. Children and young people at least 60 minutes of moderate to vigorous physical activity every day. Children under five encourage them to move every day.

These recommendations are the amount of physical activity required for health benefits. For additional health benefits or weight loss, increase the amount of daily physical activity and/or intensity of physical activity.

Activity intensity levels

Activity intensity is how hard your body is working when being physically active. Intensity is split into three types; light, moderate and vigorous.

Light intensity

Light intensity activities are common daily activities that require little effort but contribute to total daily energy expenditure.

Moderate intensity
Moderate intensity physical activity will cause a slight, but noticeable, increase in breathing and heart rate but you can still carry on a conversation.

Vigorous intensity
Vigorous intensity physical activity will cause a significant increase in heart and breathing rate and you will be unable to hold a conversation.

Choosing an activity
Physical activities can be split into three groups: aerobic, flexibility and strength. It is a good idea to do something from each group as they provide different health benefits. Examples provided below are a guide and will vary between individuals.

Aerobic
Aerobic or endurance activities make you breathe harder, increase your heart rate and can be done at any intensity level. Moderate or vigorous intensity activities help keep your heart and lungs healthy and give you more energy. As a general rule, if you're doing: moderate intensity activity you can hold a conversation during the activity vigorous intensity activity you will not be able to say more than a few words without pausing for a breath.

Flexibility
Flexibility activities involve reaching, bending and stretching the major muscle groups and help you keep your muscles relaxed and joints mobile. Flexibility can help prevent muscle soreness and joint injuries. Lack of joint flexibility may affect qualifty of life and can lead to disability.

Strength/resistance
Strengthening or resistance activities make muscles work against resistance to increase muscle mass, strenghten muscles, improve posture and balance. Muscle-strengthening and weight-bearing activities that strengthen bone can also be aerobic if they make your heart and lungs work harder than normal eg running is both an aerobic and bonestrengthening activity. Muscle strengthening and flexibility activities are particulary important for older people. These activities help provide continued physical function as people age, improving the ability to perform daily tasks. Type of Activity Aerobic or endurance activities Examples Moderate intensity: Walking briskly Aerobics Aqua aerobics Swimming Cycling General gardening Kapahaka Household chores eg. sweeping, mopping, vacuuming Vigorous intensity: Walking/tramping uphill Running/jogging Aerobics Some competitive sports eg. touch, football, netball Squash Waka ama Flexibility activities Gardening Tai Chi Yoga Pilates Golf Dancing Bowls Stretching exercises Household chores eg. sweeping, mopping, vacuuming Carrying heavy objects eg. groceries Climbing stairs Exercise that uses body weight for resistance such as push-ups and situps Weight training Working with resistance bands Yard/Garden work Running, walking

Strength/resistance activities

Tips for getting active

Becoming more physically active is easier than you think. The best way to get active and stay motivated is to find something you enjoy. Tips to help you become active and stay active: Incorporate physical activity into your day Set a goal Be active as a family or with friends Plan outings that include physical activity Try a range of activities Choose activities you enjoy Replace screen time and sitting time with physical activity.

Walking is a popular physical activity as it is free and convenient. Walk whenever you can - take the stairs, leave the car at home, get off the bus one stop earlier to walk the extra distance, take your dog for a walk. Whatever your age, walking is an easy and low cost option, but there are many other options. Here are a few more ideas. At home At work With children and young people Play - throw and catch balls, hula hoops

Gardening (digging, raking, hoeing, pruning) Use a push mower instead of a power mower Make housework fun - put on some music and dance while vacuuming Go for a walk instead of turning on the TV

Replace coffee breaks with walking breaks

Use the stairs instead of the lifts Put on some music and dance

Organise a sports team

Go to the local swimming pool

Walk or cycle to work

Walk to school or daycare

Starting physical activity

Thirty minutes a day can seem daunting if you havent been very active for a while. Start slowly - start with 5-10 minutes and build up to 30 minutes a day Break up the 30 minutes into smaller amounts eg. 3 lots of 10 minutes, 2 lots of 15 minutes

Increase time and intensity as your fitness improves Keep a record of your activity to follow your progress Change sedentary activities for active ones Set yourself a goal or challenge Spend less time in front of the television or computer Walk when you can Take the stairs not the lift.

Starting safely
Begin with light activities and progress onto moderate and vigorous activities to prevent or minimise muscle soreness Wear suitable footwear and clothing Wear appropriate safety gear e.g. helmets when cycling, lifejackets when kayaking Drink plenty of water.

Related information

Activity tips and options in your area

For tips on getting more active and activities in your area see the SPARC website. For more tips on getting active and events near you see the Push Play website.

Green Prescriptions
A Green Prescription is written advice from your doctor or practice nurse to support adults becoming active. If you are sedentary and want help to be active talk to your doctor or nurse about getting a Green Prescription.

Biking
For information on bike riding, visit the Bike Wise website. Bike Wise is New Zealands national programme of activities, which promote cycling as a fun, healthy and safe way to travel.

Personal training plans

For personal training plans see the Active Smart website.

Sports clubs and events

For sports clubs, activities, walks and events in your area, contact your local Regional Sports Trusts. Call 0800 ACTIVE (0800 22 84 83) or see the SPARC website for your local sports trust.

Parks and council-run sports facilities

Local councils can provide lists of parks and recreation areas, bush walks, and council run sports facilities. See the Local Councils website.

Walking opportunities
The Department of Conservation (DOC) website lists many walking opportunities on both conservation and other land throughout New Zealand.