Types of Exercise We Need


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, eg golfing (carring your bag), kapa haka


I’m breathing a much harder, with a noticeable increased hert rate. I can only say a few words without catching my breath.

  • Jogging
  • Biking faster than 16km per hour
  • Dance aerobics
  • Heavy digging, mowing with a hand mower, splitting logs
  • Fast lap swimming
  • Sports, eg 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, eg, waka ama, rowing, kilikiti

Sit less, move more

  • Break long periods of sitting.
  • Move as much as possible during the day,eg, get off the bus early and walk, take the stairs, use house work 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, eg, fun walks or runs.
  • Do activities you enjoy – you’re more likely to stick with them.
  • Be active safely

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

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