Be active every day - HE2311

Reviewed: May 2025

Information for adults on how much physical activity will help build health and well-being.

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Be active every day: Physical activity for adults HE2311

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Reviewed: May 2025
Updated: May 2025
Format: Pamphlet DLE
HE code: HE2311
Language: English

The full resource:

Sit less, move more

Physical activity for adults

Do at least 2½ hours of moderate or 1¼ hours of vigorous physical activity spread throughout the week.

Regular physical activity will help you to:

have more energy
lower your stress levels
improve your posture and balance
maintain a healthy weight
keep bones and muscles strong and joints flexible
feel more relaxed and sleep better
reduce the risks of heart disease, obesity, strokes, type 2 diabetes, some cancers and depression
live independently for longer.

For extra health benefits, aim for 5 hours of moderate or 2½ hours of vigorous physical activity spread throughout the week.

Aim for a mix of activities

Aerobic activities, such as brisk walking, swimming or dancing, will raise your heart rate and improve circulation of oxygen around the body.

Include activities to improve muscles and bone strength, such as climbing stairs, carrying shopping or children, waka ama or digging in the garden.

Aim for mainly moderate and some vigorous activities and add muscle strengthening activities at least twice a week.

Moderate

I'm breathing a bit harder, with a slightly increased heart rate.

I can hold a conversation.

Brisk walking
Biking on the flat
Ballroom dancing, line dancing
Raking the garden, trimming shrubs, hoeing
Aqua aerobics
Sports, for example, golf (carrying your bag), kapa haka

Vigorous

I'm breathing much harder, with a noticeably increased heart rate.

I can only say a few words without catching my breath.

Jogging
Biking faster than 16 km per hour
Dance aerobics
Heavy digging, mowing with a hand mower, splitting logs
Fast lap swimming
Sports, for example, netball, rugby, football, hockey

Muscle strengthening

Do muscle strengthening activities that work all 5 major muscle groups (arms, legs, chest, abdominals, back).

Push ups, sit ups
Carrying heavy children/shopping
Rock climbing, weight lifting, walking or cycling uphill, swimming
Sports like waka ama, rowing, kilikiti

Sit less, move more

Break long periods of sitting.
Move as much as possible during the day, for example, get off the bus early and walk, take the stairs, use housework to raise your heart rate (vacuum to music).
You could do 30 minutes a day in 10-minute bursts.
Walk or cycle to places in the fresh air.
Walk children to school.
Try out a sport or get back into one you enjoyed when younger.
Be active with others – support will help to keep you motivated.
Look for challenges in your area like fun walks or runs.
Do activities you enjoy – you’re more likely to stick with them.

Find additional tips, links and resources for getting going at Physical activity

Doing some physical activity is better than doing none. What activities do you enjoy doing?

Getting started

Start slowly if you have been inactive for a long time. Build up to 2½ hours of moderate physical activity throughout the week by starting with smaller periods, for example, 5 or 10 minutes.

Talk to your doctor or nurse if it's been a long time since you were active or if you have any health problems.

Your doctor or practice nurse can also give you a Green Prescription - written advice on getting active and feeling better.

Be active safely

Wear appropriate clothing and footwear.
Use sunscreen and wear a hat outdoors in summer.
Use appropriate safety gear, like helmets for cycling, buoyancy aids when kayaking and dinghy sailing, life jackets when keel boating and fishing.
Drink enough water