Rethinking Exercise: Are Kiwis Moving Enough?

The world envies New Zealand’s stunning natural landscapes and outdoor adventures. With such easy access to nature, it might seem like Kiwis would naturally be leading active lives. However, recent studies suggest that many of us might not be moving as much as we think we are. What does this mean for our health, and what can we do about it?

The Importance of Regular Physical Activity

We often hear about the benefits of regular exercise—better heart health, improved mood, stronger muscles and bones, reduced risk of disease and much more. But sometimes, life gets busy, and it can be easy to forget how much our bodies need movement to stay healthy.

In their Eating and Activity Guidelines, Te Whatu Ora – Health New Zealand recommends that adults do at least 2½ hours of moderate or 1¼ hours of vigorous physical activity spread throughout the week, along with muscle-strengthening exercises twice a week. They add that for extra health benefits ( better fitness, maintaining a healthy weight and reduced risk of some cancers), we should aim for 5 hours of moderate or 2½ hours of vigorous physical in a week.  

A University of California, San Francisco-led study went further, saying that moderate physical activity levels may need to exceed current minimum guidelines to prevent hypertension (high blood pressure), commonly seen as a key indicator of overall health.  

In short, we need to move more for better health.

Rethinking Exercise: Beyond Traditional Workouts

When we hear the word “exercise,” thoughts tend to turn to sweaty gym workouts or pounding the pavement for a vigorous run, but there are plenty of other ways to stay active that don’t require a strict workout regimen. Walking, for example, can be a great way to keep fit, whether it’s a leisurely stroll around your neighbourhood or taking a brisk walk during your lunch break. It increases your heart rate and helps clear your mind, all while enjoying the fresh air.

Gardening is another activity that can add up to a surprising amount of physical exertion. Think about how much you move while digging, planting, and weeding. Plus, it’s rewarding to spend time outdoors and connect with nature. Similarly, household chores like vacuuming, sweeping, and cleaning can burn calories and keep you on your feet.

The key is to see these everyday tasks not as chores but as opportunities for movement. By staying active throughout the day, you keep your body engaged and improve your overall health. This cumulative approach to exercise can have significant benefits in the long run, from boosting your energy levels to reducing the risk of chronic illnesses. Next time you sweep the driveway, walk to the shops, or play football with the kids, remember it’s all part of keeping yourself healthy and active.

Practical Strategies for Moving More

Now that we know we need to include more physical activity in our day, here are a few practical strategies to help you boost your activity levels. One easy approach is incorporating incidental exercise—small bursts of activity that fit naturally into your daily routine. For example, take the stairs instead of the lift, or park your car a bit further away from your destination to get in some extra steps. Even standing and stretching for a few minutes every hour while working can make a big difference. Squeeze in a few stretches while you’re waiting in the supermarket queue!

Trying new recreational activities can also keep things fresh and exciting. Whether it’s joining a dance class, going for a swim or taking up a sport like tennis, experimenting with different forms of movement can keep you motivated and engaged.  A little variety also brings the added benefits of challenging different muscle groups.

Technology can also support your journey to be more active. Fitness trackers and smartphone apps let you monitor your activity levels, set goals, and celebrate milestones. By tracking your progress, you can stay motivated and hold yourself accountable. Plus, many apps offer workout plans and challenges to keep you inspired and push you to reach your fitness goals.

The Role of Physiotherapy in Your Health Journey

Physiotherapy isn’t just for people recovering from injuries—it’s also a great resource for those looking to increase their general physical activity and maintain overall health. One of the primary benefits of working with a physiotherapist is their ability to assess your current fitness level and create an exercise program tailored to your needs and goals. This personalised approach ensures your workouts are safe and effective, helping you build strength and endurance while avoiding injury.

Beyond customised exercise plans, physiotherapists can also teach you proper techniques and form to maximise the benefits of your workouts. They can help you understand how to engage your muscles correctly during exercise and stretch and warm up effectively. This can be particularly important if you’re trying a new activity or have any existing health concerns.

Physiotherapists can also play a crucial role in injury prevention and rehabilitation. By identifying potential problem areas in your body and providing targeted exercises, they can help you strengthen weak spots and reduce the risk of injury. If you do experience an injury, they can guide you through a safe and effective recovery process. Knowing you have expert support and advice, you can confidently increase your physical activity levels.

Take the First Step Towards a Healthier Lifestyle

Incorporating more movement into your daily life doesn’t have to be overwhelming. Start with small changes, like getting off the bus a stop or two earlier or doing a quick stretch during TV ads. Over time, these habits can add up to a healthier lifestyle.

If you’re unsure where to start, a physiotherapist or health professional can provide you with resources and support.  The team at Cairnhill Physio would love to be part of your fitness journey.

Remember, every little bit of movement counts. Let’s make the most of Aotearoa and find joy in staying active. Your body will thank you for it.