Every move counts towards better health

Regular physical activity is a powerful thing. The benefits of increased physical activity are immediate - feeling more energised, improved gut health and better sleep. It can even help with symptoms of depression and anxiety.

Adding even small amounts of physical activity to your weekly routine can have a profound effect on your physical and mental health.

Tips to help you be more active:

• Try to be active everyday

  The Ministry of Health recommends we do 2½ hours (150 minutes) of moderate physical activity spread throughout the week. You can slice up the time however you like! Physical activity can be anything that gets your body moving, makes your breathing quicker, and your heartbeat faster. If you’re not used to being active, it can seem tough to get going. Start by setting yourself small, achievable goals and increase the time and intensity a little each day.

• Every move counts

  Doing some physical activity is better than doing none. There are lots of ways to include more activity into your day, like walking the kids to school, taking the stairs at work, using active transport (walking, wheeling and cycling). Dance, play and everyday household tasks, like gardening and cleaning are also great options.

• Include a variety of activity types

  There are four main types of exercise, and they are all important for physical health: endurance, strength/power, balance, flexibility.

  • Endurance activities, increase your breathing and heart rate. They improve aerobic fitness and stamina and can help reduce the risk of high blood pressure, diabetes, stroke, obesity, and heart disease.

  • Muscular strength is the amount of force you can put out or the amount of weight you can lift. It helps you perform movements and activities that require power.

  • Balance is the ability to control your body's position, whether stationary or moving. It can help improve coordination and prevent falls and injuries.

  • Stretching can improve your flexibility and help you move more freely.

• Intensity is important

  Intensity is how hard your body is working when being physically active. The talk test is a simple way to measure relative intensity. As a general guideline:

  • Low-intensity activity: You can easily talk in full sentences, or sing.

  • Moderate intensity: You can speak in full sentences, but not sing.

  • Vigorous intensity: You are too breathless to speak in full sentences.

  For most people, aiming for moderate intensity exercise is sufficient to improve overall health. Adding some vigorous or “huff and puff” activities can lead to extra health benefits.

• Start with small activity goals

  A little activity is better than none! Adding even small amounts of physical activity to your weekly routine can have a profound effect on your physical and mental health. Start small and build momentum! Choose activities that make you feel happy and confident.

• Try a variety of activities

  Everyone is different so try a range of things to find what you love. Think outside the gym. It could be playing a new sport, attending a group fitness or dance class, joining a walking group, or gathering harakeke (flax) for raranga (weaving). The best exercise you can do is whatever you enjoy and keep doing! Visit the Active Canterbury website to find local classes, groups and programmes and information about different types of activities.

• Include weight bearing activities for bone health

  Like muscle, bone is living tissue that responds to activity by becoming stronger. For most people, bone mass peaks in your 30’s. After that time, we can begin to lose bone. Regular exercise can help prevent bone loss. Weight-bearing and resistance exercises are the best for your bones. They include activities such as walking, jogging, climbing stairs, playing tennis, and dancing. Resistance exercises such as lifting weights can also strengthen bones.

• Sit less, move more!

  The more hours you spend sitting daily, the greater the risk of metabolic problems like heart disease, stroke and type 2 diabetes. Take regular breaks from sitting. Even small breaks from prolonged sitting are good for health.

• Get the whole whānau involved

  If you have a family, there are many ways to be active together. Role modelling these behaviours is a great way to set an example and encourage whānau to develop active habits. Family activities might include:

  • Family walks in the evening

  • Doing some kapa haka together

  • Blasting upbeat music to boogie to while doing chores as a family

  • Going to the beach, swimming pool, or doing a nature walk

  • Setting up an obstacle course in the backyard

  • Playing a game of touch

  There are lots of low cost ways to be active! Get creative and use things you have around home.

• Have a plan for set backs

  Maintaining a regular activity habit when you are busy, stressed, or injured is challenging. It is okay if your efforts are on a sliding scale - nobody is perfect all the time. Sometimes you make big leaps forward, sometimes there are baby steps, and sometimes you go backward! Every day offers time to move more. Be kind to yourself and put in place a plan to get back on track!