How much activity should I do?

Physical Activity
How much activity should I do?

Some activity is better than no activity.

The Ministry of Health recommends adults aim for at least 30 minutes of moderate intensity activity on most days of the week.

30 minutes per day

Thirty minutes per day provides some health benefit, however additional health benefit can be achieved with more activity. If possible add in some vigorous activity as well.

The New Zealand Guidelines below summarise the four key messages on activity.

Find ways to make activity part of your day, such as taking the stairs, walking to the shops, walking or cycling to work or school, joining a sports club, or meeting friends/family for some exercise (eg aquajog, touch rugby, a walk, run, swim, play in the park/backyard, yoga).

Meeting the 30 minutes per day target will be easier if you find activities that you enjoy and that you can achieve on a daily basis. Some people find having a goal such as a competition or event, helps them to keep active. If you have previously been inactive, it is important to start slowly and gradually increase your activity level (duration and intensity/pace).

New Zealand Guidelines for Physical Activity

In 2001, New Zealand adult guidelines for physical activity were published by the Hillary Commission (now SPARC) entitled Movement = Health.

View movement as an opportunity, not an inconvenience.
Be active every day in as many ways as possible.
Put together at least 30 minutes of moderate-intensity physical activity on most if not all days of the week.
If possible, add some vigorous exercise for extra health benefit and fitness

New Zealand Physical Activity Guidelines for Children and Young People (Aged 5-18 years)

In 2007, SPARC, the Ministry of Health and the Ministry of Education, in consultation with the Ministry of Youth Development, agreed on the following New Zealand physical activity guidelines for children and young people (aged 5-8 years).

New Zealand children and young people should:

throughout each day, do sixty minutes or more of moderate to vigorous physical activity
be active in as many ways as possible, for example, through play, cultural activities, dance, sport and recreation, jobs and going from place to place
be active with friends and whanau, at home, school and in their communities
spend less than two hours a day (out of school hours) in front of the television, computers, and game consoles.

Further information on the New Zealand Physical Activity Guidelines for Children and Young People (5-18 years) are available from the SPARC website (www.sparc.org.nz)

Brochures and pamphlets on how to be physically active

Be Active Every Day Pamphlet (HealthEd)

Healthy Weight for Adults (HealthEd)

Food and Nutrition Guidelines Series Brochures (HealthEd)

SPARC Push Play Resources

Green Prescriptions