TIPS FOR BETTER HEALTH


Regular physical activity is great for our health!

We can reduce our risk of getting heart disease, diabetes, obesity, cancer, depression and much more, by exercising for 150 minutes or more per week!



Here are some physical activity tips for better health...


Sit less and move more!

Take regular breaks, move and change position to avoid long periods of sitting.


Start low and progress slow!

Gradual progression is important for both exercise safety, and outcome. We can progress (or regress if needed) how often and for how long we exercise and the intensity of our activity. Duration is more important than intensity, so work on this first!


Breathe through exercise.

Avoid breath holding during activity. Breathe in and out as you move.



Control movements and move smoothly.

We get better at doing what we do! Smooth controlled movements result in improved precision and load transfer. Moving with smooth control also allows us to become aware of fatigue and poor technique, enabling us to alter our exercise and avoid injury.


Include strength, flexibility, balance and co-ordination.

NZ Ministry of Health Physical Activity Guidelines recommend that each week we should aim to do

- Muscle strengthening exercises on two or more days per week.

- Flexibility exercises on two or more days per week.

- Exercises involving balance, co-ordination and agility (includes yoga, tai chi, or a falls prevention programme) on two or more days per week.



Some is better than none.

Any physical activity is better than nothing, as the health benefits from physical activity are cumulative!


NB: If you are sedentary or have underlying health problems, it is important to consult your GP for screening and clearance to exercise, before starting a new exercise programme.




Written by Ilana Hadfield