AkActive

Get Active tips

Below are some great tips to help you and your family get active, more often. 30 minutes of physical activity a day will make a huge improvement to your health and wellbeing.

Walking

Walking is one of the best activities for your body (and mind)!

Set the alarm early and walk while the streets are quiet. You'll start the day with a spring in your step! Start with one block, then two, then three and so on.
Challenge yourself and get your heart rate up. (You should still be able to keep up a conversation).
Get active and walk with the kids. You could also start or lead a walking school bus
Find a neighbour, workmate, or friend that you can walk with on a regular basis. It's twice as enjoyable and you'll get double the motivation.
Forget sending an email or making a call to a workmate and use your feet. Remember, every little bit will build you up for the 30 minute goal.
Jump off the bus two stops early and walk - you could cover up to 400 metres twice a day, that's four kilometres in a working week
Walk the dogs, they need at least 30 minutes walking every single day, so get out there - your body and your hound will love you for it. If you haven't got a dog, why not walk a stray for the SPCA?
Discover a piece of your environment that you've never seen before - head out on a weekend tramp, or uncover one of our beautiful kiwi walks. You'll get fresh air and an all-over workout.

For a walking programme visit SPARC website.

Jogging

Jogging is a really effective exercise for fat burning and working your cardiovascular system (heart and lungs). Start by walking one lamppost, then jogging one, before you know it you’re be building up to 30 minutes a day.

Why not try on of inner city routes.

For a jogging programme SPARC website.

Biking

Biking is a brilliant way to get a dose of fresh air plus a cardio workout. Start with a couple of circuits of the park and build up to a biking adventure.

Try one of the cycle ways.

Gardening

Gardening can give you strength, flexibility and stamina whether you're digging, pruning or bush-bashing.

Mowing the lawns will exercise all your main muscle groups - and the faster you go, the more it'll work

Swimming

You don't have to be an Olympic swimmer to use the pool. Start with a few lengths and build up - your flexibility should improve and it takes the pressure off your spine allowing it to lengthen.

Aqua-jogging

Get the benefits of running without sore feet. Aqua jogging is a great all-over workout that's easy on the joints and a brilliant activity to do with a friend

View a list of swimming pools.

Yoga

You can get free yoga books or tapes from the library and do it at home. It'll give you strength and flexibility and de-stress your mind.

Play with your kids

Throw a ball with your kids, or join in with their game of backyard cricket or soccer. Make a regular after work activity trip to the park together and watch their skills, and your fitness, improve. Check out where your local park.
Get actively involved in your kid's sport. Follow the game on the sideline, carry the water bottles, help out the coach and be your team's first-aider. It's all great activity for you and you won't miss a bit of the action.
You supply the enthusiasm and your kids will supply the ideas! Give them a piggy back, have a running race, play hide and seek - pushing the kids on the swings works the triceps and enhances whole body flexibility.

Visit SPARC website to find out some great ways to get your kids more active.

Some more ideas

Get mobile with you mobile - use the cordless or mobile phone and walk while you talk. Do a few circles of the desk or a few laps of the hall.
Forget the car wash - doing it by hand will save you money and help you to stay healthy.
Instead of jumping in the car or sending the kids, take a brisk walk to the dairy, or better still, make it a family outing.
Walk every aisle of the supermarket, use a basket instead of a trolley and park at the furthest end of the car park. Carrying bags is a good way to work on your strength.
It has to be done, so make it work for you. Turn up the stereo and rip into the vacuuming, window washing, bath cleaning and floor mopping. Housework is a terrific moderate-intensity workout.
Put on some beats and let yourself go. Dancing is great for general fitness, flexibility and muscle tone and you'll feel great.
Get up those stairs or walk up escalators - two steps at a time is a very good butt toner.
There are dozens of sports activity groups that are crying out for new members - your local Regional Sports Trust can put you in touch with them - call 0800 ACTIVE (228483).
There are now loads of brilliant triathlons around the country that absolutely anyone can build up to - they're fun, they're a way to get active and you'll really feel as though you've achieved something.
Check out what's happening at your local recreation centre.

Updated February 2008