With the busy festive season fast approaching with plenty of end of year events and celebrations to keep us occupied, it can be hard to find the time for regular exercise. Couple this with desk work, a reliance on cars and the convenience of screens, it’s easy to see why 48% of New Zealand adults aren’t meeting the recommended national physical activity guidelines1.
Unfortunately, there can be serious consequences to being inactive.
Physical inactivity can be a silent killer
When you’re sitting or reclining, your body is expending very little energy. This lack of physical activity can be a factor in obesity and obesity-related diseases, and it can increase the risk of chronic conditions like type 2 diabetes, hypertension (high blood pressure), fatty liver and some cancers, including bowel and breast2.
On the flip side, regular physical activity can reduce your risk of developing many diseases (although not eliminate it, given genetics and other factors also play a role). Exercise also plays an important part in managing health conditions like polycystic ovarian syndrome (PCOS), hypertension and type 1 and 2 diabetes. I often advise a multi-pronged approach to these conditions, prescribing movement alongside any other necessary medical interventions.
Along with the physical impacts, I find many of my patients are less aware of how regular movement can benefit their mental health. Research has shown that even one hour of exercise per week can help protect the brain against depression, and regular physical activity can help manage stress and improve night-time sleep quality.
What ‘physically active’ means
The current New Zealand physical activity guidelines recommend 30 minutes of moderate physical activity (when you’re a bit sweaty, short of breath, with a raised heart rate) on at least 5 days in a week, aiming for at least of 2.5 hours per week. Alternatively, you could aim for 1.25 hours of vigorous exercise (when your heart rate increases significantly and you’re too short of breath to talk) per week.
The guidelines broadly capture what we should be aiming for, but the general rule is: the more you move, the more health benefits you’ll feel. It’s also worth considering how your movement needs change with your life stage. As you age, you want to partake in weight-bearing activities for bone health and balance-building activities to reduce the risk of falls.
Incorporating more movement into your life
With physical activity, every little bit counts. While the guidelines specify 30 minutes of moderate movement on most days, keep in mind that 3 x 10-minute increments of exercise will get you to your target.
So, start low and go slow. Find opportunities to move your body. Have a dance party with your kids before bed or jump with them on the trampoline. Do 10-minutes of squats when you wake up in the morning, then go for a 10-minute walk at lunch time. Think about when you can leave the car at home or skip the public transport and walk to the shops instead. It all adds up!
It's also vital to find a form of movement that you enjoy – whether that’s a YouTube Pilates class on the bedroom floor or joining a sports team – so you’re motivated to keep doing it.
Small steps to start thriving
Reaching the recommended daily physical activity guidelines will go a long way to avoiding a sedentary lifestyle, and hitting the pavement is one of the easiest ways to get moving. Start small with walking catchups with friends or work colleagues, and work your way up towards five half-hour scheduled jogs.
Daily exercise is also an easy way to earn yourself up to 100 AIA Vitality Points and increase your AIA Vitality Status, so you can unlock greater rewards and discounts.
Even if you are getting in the recommended physical activity, be mindful of what you’re doing for the other 23 and a half hours of the day. We know there are potentially negative effects of sitting for long periods of time, so follow the guidelines from the Ministry of Health NZ and try to minimise or break up long periods of sitting3.
The less sedentary time the better, so if you can do a work call while walking or use a standing desk to get some squats in now and then, it’s worth it.
Role modelling an active lifestyle for kids
With the statistics showing two out of three children aren’t moving as much as they should, it’s critical to encourage your kids to stay active
Get involved and make movement fun. Walk to school as a family; walk, scoot or cycle to a fun playground (a bonus double dose of activity, counting the journey and the play session); and schedule energetic weekend or holiday activities, like trampolining, sports camps, hikes, and beach sessions.
The habits kids pick up in childhood can stay with them for life. By role modelling healthy movement, you and your family can reap the rewards of an active lifestyle and avoid the risks of a sedentary one.
