Top tips to get active

Did you know?

You can walk the dog 3.2km in 30 minutes and lose weight while you do it!

For some of us, ‘physical activity’ conjures up images of collapsing exhausted after a complicated aerobics routine or an exhausting jog. But the reality is that experts say we only need to do 30 minutes of moderate exercise a day and New Zealand guidelines define moderate-intensity activity as anything causing a slight but noticeable increase in breathing and heart rate.

That’s not too hard to achieve, and to help us on our way, the Ministry of Health has published a useful guide outlining how we can meet those guidelines through our daily activities.

Washing and waxing a car for 45-60 minutes

Washing windows or floors for 45-60 minutes

Playing volleyball for 45 minutes

Playing touch rugby for 30-40 minutes

Gardening for 30-45 minutes

Wheeling self in wheelchair for 30-40 minutes

Walking 2.8km in 35 minutes (12.5 min/km)

Shooting baskets for 30 minutes

Bicycling 8km in 30 minutes

Dancing fast (social) for 30 minutes

Pushing a stroller for 30 minutes

Raking leaves for 30 minutes

Walking 3.2km in 30 minutes (9 min/km)

Water aerobics for 30 minutes

Swimming laps for 20 minutes

Bicycling 6.4km in 15 minutes

Skipping for 15 minutes

Running 2.4km in 15 minutes (6.3 min/km)

Climbing stairs for 15 minutes

LESS vigorous, MORE time

MORE vigorous, LESS time

How to become more active

The most important thing is to do what you can, and enjoy what you do, so don’t worry about what your friends for family prefer. You need to discover what will work for you and keep you physically active on a regular basis.

Try joining a tramping club – you’ll get to see some fantastic scenery and meet new friends.
Join an exercise class – whether it’s yoga, aerobics or belly dancing, classes are a great way to meet people and socialise. Exercising with other people is also an easy way to stay motivated.
Try walking or cycling to work. It’s also a great de-stress at the end of the day.
Sign up and train for an event like a local fun run. Not only will the training get you fit, you will have a goal to aim for – and the satisfaction of achieving it.
Rather than catching the bus or train to your usual stop, hop off one stop early and walk the rest of the way.
Opt for the stairs rather than the lift or escalator. Always walk up escalators.
Get out in your garden and do some cleaning up or planting.
Organise a lunchtime activity with your workmates, or simply go for a walk.
Start and end each day with a walk around your neighbourhood.
Organise a get together with others and incorporate a bushwalk or other activity such as tennis or social cricket.
Get walking or running with your dog — he will enjoy the exercise too.
Get into swimming.

Had a heart attack?

For people who have had a heart attack, a return to regular physical activity is a vital part of recovery. Speak to your doctor about the level of physical activity that is right for you.

More information

Your local council can provide you with lists of parks and recreation areas, bush walks, and council run sports facilities. And the Department of Conservation (DOC) website lists hundreds of walking opportunities on both conservation and other land throughout New Zealand.

Push Play is a nationwide SPARC campaign to get more New Zealanders more active, more often. The SPARC website is packed with ideas, including information on:

Green Prescriptions – a health professional's written advice to a patient to be physically active as part of the patient’s health management.
KiwiWalks – a series of walks throughout New Zealand that are easily accessible, last no longer than an hour, are suitable for most ages and fitness levels, and are maintained and free.

For clubs, activities, walks and events in you area, contact your local Regional Sports Trust; 17 of these trusts exist across the country and you can find your nearest one by calling 0800 ACTIVE (0800 22 84 83).

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Abridged disclaimer (full disclaimer is here): This information is intended solely for New Zealand residents and is of a general nature only and no person should act in reliance on any statement contained in the information provided and at all times should obtain specific advice from a health professional. All rights reserved. © UBM Medica (NZ) Ltd (formerly CMPMedica (NZ) Ltd). This publication is copyright.

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