Be active every day: Physical activity for adults – HealthEd
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Be active Do at least 2½ hours of moderate or 1¼ hours of vigorous phisical activity spread through the week. at least 2½ hours per week Regular physical actitivy will help you to: have more energy lower your stress levels improve your posture and balance maintain a healthy weight keep bones and muscles strong anf join
Be active
Do at least 2½ hours of moderate or
1¼ hours of vigorous
phisical activity spread through the week.
at least 2½ hours per week
Regular physical actitivy will help you to:
have more energy
lower your stress levels
improve your posture and balance
maintain a healthy weight
keep bones and muscles strong anf joints flexible
feel more relaxed and sleep better
reduce the risks of heart disease, obesity, strokes, type 2 diabetes, some
cancers and depression
live independently for longer.
For extra health benefits (including weight loss), do at least 5
hours of moderate or 2½ hours of vigorous physical activity spread
throughout the week.
Aim for a mix of activities
Aerobic activities, such as brisk walking,swimming or
dancing, will raise your heart rate and improve circulation of oxygeb around
the body.
Include activities to improve muscles and bone strength, such
as climbing stairs, carrying shopping or children, waka ama or digging in the
garden.
Sit less, move more, especially for long periods,eg, at your
computer or in front of TV. Break up sitting and move for at east a few
minutes every hour, perferable more.
Aim for mainly moderate and some vigorous activities and add muscle
strengthening activities at least twice a week
Moderate
I'm breathing a bit harder, with a slightly increased hert rate. I can hold a
conversation.
Brisk walking
Biking on the flat
Ballroom dancing, line dancing
Raking the garden, trimming shrubs, hoeing
Aqua aerobics
Sports, eg golfing (carring your bag), kapa haka
Vigorous
I'm breathing a much harder, with a noticeable increased hert rate. I can only
say a few words without catching my breath.
Jogging
Biking faster than 16km per hour
Dance aerobics
Heavy digging, mowing with a hand mower, splitting logs
Fast lap swimming
Sports, eg netball, rugby, football, hockey
Muscle strengthening
Do muscle strengthening activities that work all 5 major muscle
groups (arms, legs, chest, abdominals, back).Push ups, sit ups
Carrying heavy children/shopping
Rock climbing, weight lifting, walking or cycling uphill, swimming
Sports, eg, waka ama, rowing, kilikiti
Sit less, move more
Break long periods of sitting.
Move as much as possible during the day,eg, get off the bus early and walk,
take the stairs, use house work to raise your heart rate (vacuum
to music).
You could do 30 minutes a day in 10-minute bursts.
Walk or cycle to places in the fresh air.
Walk children to school.
Try out a sport or get back into one you enjoyed when younger.
Be active with others – support will help to keep you motivated.
Look for challenges in your area, eg, fun walks or runs.
Do activities you enjoy – you’re more likely to stick with them.
Find additional tips, links and resources for getting going at
www.health.govt.nz/yourhealth-topics/physical-activity
Doing some physical activity is better than doing none – even
small increases in physical activity can produce measurable health
benefits.
Getting started
Start slowly if you have been inactive for a long time. Build up to 2 1/2
hours of moderate physical activity throughout the week by starting with
smaller periods, eg, 5 or 10 minutes.
Your doctor or practice nurse can provide a Green Prescription (written
advice on getting active and feeling better) and put you in touch with
support to help you and keep you motivated.
Seek advice if you’re unsure about your health or how active to be. If
you experience pain, dizziness or shortness of breath during your
activity, stop and talk to your doctor.
Be active safely
Wear appropriate clothing and footwear.
Use sunscreen and wear a hat outdoors in summer.
Use appropriate safety gear, eg, helmets for cycling, buoyancy aids
when kayaking and dinghy sailing, life jackets when keel boating and
fishing.
Drink enough water.
Eat well and be active for a healthy lifestyle
Related resources
See the pamphlet Be Active Every Day – Physical Activity for 5–18 Year
Olds, HE2312.
Older readers can fi nd advice on physical activity for ages 65 years and
older in Physical Activity for Older People Factsheet
www.health.govt.nz/system/fi
les/documents/ publications/physical-activity-for-older-people-factsheet-v2. pdf and in Ageing Well, HE1148 and at
www.health.govt.nz/yourhealth-topics/physical-activity
Read more about healthy eating and regular physical activity in Healthy
Eating, Active Living, HE1518 and Eat healthy food and move more
everyday, HE1333.
Also see Healthy Weight for Adults, HE1324 and Eating Well for Healthy
Older People, HE1145. You can look at and order these, as well as other
nutrition resources, at www.
Additional information
The Ministry of Health
•
www.health.govt.nz/yourhealth-topics/physical-activity
Green Prescriptions
•
www.health.govt.nz/yourhealth-topics/physical-activity/green-prescriptions
New Zealand Physical Activity Guidelines
•
www.health.govt.nz/our-work/preventative-health-wellness/physical-activity
Sport Smart
•
www.acc.co.nz/preventing-injuries/playing-sport/sportsmart-10-point-plan/pi00111
Agencies for Nutrition Action
•
www.ana.org.nz/resources/links
Sport New Zealand
• www.sportnz.org.nz
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