How to start getting active

There are lots of little ways you can sneak more movement into your day.

You do not need to join a gym or play a sport to be active. You can be active by:

• doing your housework
• gardening
• playing with tamariki
• walking around the supermarket or mall
• doing home exercises
• dancing.

Sit less, move more

There is strong evidence that sitting for long periods is not good for your health.

Stand and move around any chance you get:

• stand during a meeting
• walk around while you are on the phone
• set your phone timer to remind you to stand up every half an hour.

If you have a health condition that means you cannot stand, like if you use a wheelchair or have limited mobility, try doing regular chair-based activities like:

• Sit and Be Fit
• wheelchair circuits or sports.

Rise and Recharge is a helpful app that tracks the time you spend sitting and reminds you to get up every 20 to 30 minutes.

Rise and Recharge

Move while watching TV

Ways to be active while watching TV include:

• standing up and stretching when the ad breaks come on
• marching on the spot
• riding an exercise bike.

Build walking into your travel

If your destination is less than a kilometre away, instead of driving you could:

• walk
• jog
• bike.

If you are driving, rather than trying to park as close to your destination as possible, park a little further away and walk. This might also make parking easier.

If you use public transport, get off the bus or train one stop earlier than you need to and walk.

Take the stairs instead of the lift or escalator

Ditch the lift and escalator and take the stairs. If you do take the escalator, walk up it.

Be active with your tamariki

Ways to be active with your tamariki include:

• playing games like hide and seek or tag
• throwing balls and frisbees
• going for a bike ride.

If possible, walk or ride your bike or scooter to school with your children rather than driving.

Moderate-intensity activity means your heart and breathing rate will increase, but you should still be able to have a conversation.

Moderate-intensity activities include:

• walking briskly
• swimming
• cycling
• dancing, such as zumba and line dancing
• gardening.

Check your local area for:

• sports clubs
• parks
• classes
• groups
• programmes.

Water-based exercises

Water-based exercises can be a great way to start getting active.

They can also be a good option if:

• you are recovering from an injury
• you live with a long-term condition, such as arthritis.

Exercises you may find difficult to do on land are easier in water. This is due to:

• buoyancy, which makes you float
• being easier on your joints
• water resistance, which slows down your movements, making them smoother and less likely to aggravate injuries.

Water-based exercises are similar to hydrotherapy. Hydrotherapy is when a physiotherapist gives you exercises in specially-designed pools of a certain depth and temperature.

To help keep your body strong and flexible, aim to do 2 sessions of muscle-strengthening exercises a week.

There are a number of ways you can do this:

• lifting weights at a gym or at home using hand-held weights or household items such as water bottles or cans of food
• doing exercises that use your own body weight, such as squats, lunges, step ups, push ups or wall push ups
• working with resistance bands (stretchy elastic bands)
• heavy gardening such as digging and shovelling.

Start slowly

If you are not used to being active on a regular basis, it is a good idea to start slowly. Begin with 5 to 10 minutes a day and gradually build up to 30 minutes.

Warm up and cool down

If you are playing a sport, it is important to warm up first. This prepares your mind, heart, muscles and joints for being active.

Cooling down is important as well. It helps your body recover and gradually return to its normal temperature.

Drink plenty of water

Make sure you drink plenty of water while you are being active, so you stay hydrated.

Avoid:

• sports drinks
• energy drinks
• fruit juice.

These can be high in sugar and caffeine.

Listen to your body

If you are trying something new, you might find your muscles get stiff and sore when first starting exercise. This should go away as you get used to being active.

You may also feel a bit out of breath until your fitness improves.

Talk to your healthcare provider if being active causes:

• chest pain
• any other pain
• excessive shortness of breath
• blackouts.

Before you start any new activity, it is a good idea to check with your healthcare provider if:

• you have a health problem, such as a heart or lung condition, that is not well controlled
• you have had recent surgery.

Be kind to yourself

If you are doing anything more than you normally would, that is a step in the right direction. Try not to compare yourself to anyone else.

Make it social

The more support you have, the more likely you are to enjoy your activity and stick with it.

Involve your:

• whānau
• friends and neighbours
• work colleagues.

Break up your activity

Being active for small amounts of time throughout the day can be as effective as doing it in one go.

If you cannot do 30 minutes in one go, try:

• 2 lots of 15 minutes
• 3 lots of 10 minutes.

Find an activity you enjoy

You are more likely to stick with an activity or sport you find fun and rewarding. Find what works best for you.

Exercising with others, such as joining a group or sports club, can help you stay motivated because you are connected with people doing the same thing.

Track your progress

Keep a record of your activity so you can track your progress. Use a diary, or there are many smartphone apps to help with this, such as:

• MyFitnessPal
• Pedometer — Healthify

If you need help being more active, talk to your healthcare provider. A physiotherapist or registered exercise professional will be able to provide you with specific advice and support.