Keeping Physically Active
Physical activity is about having fun and putting that bounce back into your life! Being active doesn't have to mean going to expensive gyms and attending classes or joining a sports team.
You can do things that are free, such as walking, running or playing with your children. Remember it doesn't have to be strenuous to provide health benefits. People who are inactive or sedentary can significantly improve their health by doing everyday, moderate activities such as those listed below.
- Raking leaves
- Digging in the garden
- Waxing the car
- Walking the dog
- Mowing the lawn
- Mopping floors
- Dancing
- Pushing a pram
- Washing windows
- Energetic vacuuming
- Swimming
- Walking
- Wheeling yourself in a wheelchair
- Riding a bike
Any activity that makes your heart beat faster will give you health benefits. For the greatest health gains, physical activity should be done 30 minutes or more each day, five days a week. You don't have to do the full 30 minutes in one block. A good idea is to do 10-minute blocks of activity three times a day.
It is better to do some physical activity everyday rather than to be a "weekend warrior." For example, try stretching out garden chores in 20-30 minute segments over the week instead of doing them all on Saturday.
When you have achieved the recommended 30 minutes of physical activity per day, you can get even greater health benefits by increasing the frequency, duration and intensity. The most dramatic health benefits come from vigorous activity.
Why be physically active?
Physical activity can make you feel less tired, less stressed and give you an increased sense of vitality. It can also make you feel happier - it has a kind of anti-depressant effect. There is a definite 'feel good' factor about physical activity, which everybody who is regularly active can eventually benefit from.
Most people like to look good as well as feel good and this is another area where physical activity can help. Physical activity helps control and burn body fat and it strengthens and tones muscles as well as improving posture.
Your health in the long term
The health benefits of physical activity are well documented and numerous.
Regular physical activity can:
- Protect and reduce the risk of heart disease and stroke.
- Reduce the risk of diabetes.
- Helps prevent the bone disease osteoporosis (brittle bones).
- Improves mental help.
- Make us more flexible, so we have fewer accidents and less back pain.
- Helps maintain a healthy weight- the more active you are the more energy (calories) you burn.
- Helps reduce menstrual problems, pre-menstrual problems, pre-menstrual syndrome and constipation.
- And physical activity can slow down the ageing process!
It is important also to remember that you're never too old to start exercising and experience the benefits.
Practical tips to adopt for staying active
- Choose activities that you enjoy. These activities are more likely to be kept up.
- Vary the type of activity, to prevent boredom setting in.
- Set realistic goals, goals that are achievable.
- Include your friends and family in your activity. This way you can all motivate each other.
- Plan the physical activity into your day. It's more likely that you keep this commitment if the activity is included in your routine.
- Congratulate yourself when you have reached a goal. Job well done!
Need More Advice?
Visit the SPARC (Sport and Recreation New Zealand) website
