Physical activity
Any physical activity is better than none and it's never too late to start. Being active isn't just about going for a run or doing a workout at the gym, it is about building activity into your daily routine:
- Take the stairs instead of the lift
- Walk to the shops rather than drive
- Go for a walk at lunch time with a friend
- Get off the bus one stop early and walk the remainder of the way
- Park the car further away from the office and walk
- Wash your car by hand
- Use chores around the garden to work up a sweat
- Play with your children or grandchildren in the park
Involve your whānau, friends and work colleagues in your activity plan. The more support you have, the more likely you are to both enjoy it and stick with it.
Get on your bike
Cycling is a great way to get some physical activity into your day - it's a good cardiovascular workout and a great way to enjoy the scenery.
If you tackle some hills you'll be able to enjoy going down them again, fast! Make sure your bike is roadworthy and you've got a good helmet, then get out and get peddling.
Walking is great
It is the most basic of all physical activities. It is convenient, enjoyable, safe and healthy. You can enjoy the sights, sounds and fresh air - and your fitness will take care of itself.
Walking is ideal for people who have been inactive or prefer less vigorous activity. It offers multiple health benefits. It is relatively easy on muscles and joints, and carries a low risk of injury.
Remember the Golden Rule of any physical activity. Go at your own pace, particularly at the beginning. With walking you can go as slow or fast as you like - but a brisk pace produces better results.
Take the plunge
Swimming is great overall exercise. Nearly all your body's muscle groups are used in full swimming movements. The water takes the load off your body, so you feel lighter when submerged. Because it's low impact, you also exercise without putting your joints and muscles under too much stress. Your muscles strengthen from the movement in the water and the resistance it provides. Your joints become more flexible through swimming's primary movements of stretching and reaching.
On the run
Running is great for your body. Good rhythmic breathing helps to lengthen the spine and improve both the uptake and transport of oxygen around the body, leaving your feeling energised. It is also the simplest and most effective form of exercise for burning calories because it's entirely weight-bearing. This means it requires more energy output than if you're seated or supported by water.
Running on softer surfaces like grass, sand or dirt tracks are easier on the joints yet make you work harder. Find a local park or reserve and run through it. Your legs will enjoy the opportunity to get off the hard footpaths.
Activity snacks = snacktivity
Sometimes when you're busy working it's not possible to take 30 minutes out of your day to get active, so you have to do it in bits. We call this snacktivity. Here are some ideas:
- Walk on the phone - everytime you are on the cordless or mobile, walk while you talk
- Work your legs - stand up and sit down several times when you're on the phone - it's great for your legs
- Walk an email or phone call - walk around to talk to an workmate rather than emailing or ringing them
- Take the stairs - don't waste time waiting for lifts. Take the stairs and feel better for it
Being active can help you:
- Feel good
- Reduce stress
- Sleep better
- Reduce feelings of anxiety/ depression
- Maintain a healthy weight
- Build strong bones
- Control asthma
- Reduce the risk of heart disease, stroke, diabetes and some types of cancer
