Physical activity

What we eat and how active we are plays an important part in our overall health and wellbeing. Physical activity can help people live longer, healthier lives.

Adults

Adults who eat a healthy diet and are physically active:

  • can decrease their risk of developing a number of health conditions and diseases
  • are more likely to maintain a healthy weight.

If you are pregnant and breastfeeding, eating
a nutrient-rich diet along with the right vitamin
and mineral supplements and exercising regularly are important. 

Eating and activity guidelines — Health New Zealand (external link)

 

Tamariki and rangatahi (5 to 17 years)

Sit less, move more, sleep well

For school-aged tamariki and rangatahi (aged 5 to 17 years) high levels of physical activity, low levels of inactivity, and enough sleep each day achieves greater health benefits.

A healthy 24 hours includes:

  • quality uninterrupted sleep of 9 to 11 hours each night for 5 to 13 year olds, with consistent bed and wake-up times
  • 8 to 10 hours each night for 14 to 17 year olds, with consistent bed and wake-up times
  • at least one hour a day of moderate to vigorous physical activity, with muscle and bone strengthening activity at least 3 days a week
  • no more than 2 hours each day of recreational screen time
  • sit less and move more — break up sitting time
  • do structured and unstructured light physical activities.

You will see greater health benefits if you:

  • maintain good sleep
  • spend time outdoors
  • be more active.

For more information on these recommendations, download:

These guidelines are adapted from the Canadian Society for Exercise Physiology’s 24-Hour Movement Guidelines for Children and Youth (aged 5–17 years) (external link), with permission.

Tamariki under 5 years

Regular active play, limited sitting and enough good-quality sleep are important for a child’s healthy growth and development.

Sit Less, Move More, Sleep Well: Active play guidelines for under-fives — Ministry of Health (external link)

Older people

The following recommendations apply to all older people in New Zealand, but should be adjusted for each older person according to their individual needs and abilities:

  • be as physically active as possible and limit sedentary behaviour
  • consult an appropriate health practitioner before starting or increasing physical activity
  • start off slowly and build up to the recommended daily physical activity levels
  • aim to do aerobic activity on 5 days per week for at least 30 minutes if the activity is of moderate intensity; or for 15 minutes if it is of vigorous intensity; or a mixture of moderate- and vigorous-intensity aerobic activity
  • aim to do 3 sessions of flexibility and balance activities, and 2 sessions of muscle-strengthening activities per week.

The following recommendations apply to older people in New Zealand who are frail in place of the recommendations given above. Older people who are frail should:

  • be as physically active as possible and limit sedentary behaviour
  • consult an appropriate health practitioner before starting or increasing physical activity
  • start off slowly and build up to the recommended physical activity levels
  • aim for a mixture of low impact aerobic, resistance, balance and flexibility activities
  • discuss with their doctor about whether vitamin D tablets would benefit the older person.

Tips for staying active when you are older (internal link)

Guidelines on Physical Activity for Older People (aged 65 years and over) — Ministry of Health (external link)