We all need to be active! Being active helps our health in many ways – giving us more energy, improving posture and balance, making our bones and muscles stronger, letting us sleep better and reducing the risk for many conditions, such as heart disease, obesity, type 2 diabetes, depression and some cancers.
Adults are advised to do
A mix of moderate-intensity, vigourous-intensity and muscle-strengthening activity is ideal. If you do more physical activity than this, it’s even better for your heart health. For extra health benefits (including weight loss), do at least 5 hours of moderate or 2 1⁄₂ hours of vigorous physical activity spread throughout the week.
Every little bit counts. Try to gradually increase your activity. Over time you will find your fitness improves and you can do more than when you first started. Moderate to vigorous exercise means an increased heart rate and some ‘huffing and puffing’ so if you haven’t been active for a while you will need to work up to this level.
For children and young people, the aim is to do 60 minutes or more of moderate to vigorous physical activity each day. For children this means spending less than two hours (outside school hours) in front of the television, computer or game console.
Sit Less, Move More
Everyone should be conscious of how long they sit in front of the computer or television. This is sedentary behaviour, the opposite of physical activity. Aim to break up long periods of sitting. An easy way to get moving is by adding more activity into everyday life e.g.,
Getting active doesn’t need to be a chore – find something you enjoy. Joining a club or finding someone to exercise with can really help and motivate you. Here are some activity ideas:
Brochures from the Ministry of Health:
Last modified: June 20, 2022