NZ Exercise Guidelines

Ministry of Health Guidelines for Adults

The Ministry of Health recommends that adults aim for at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity per week. This can be achieved through activities such as brisk walking, cycling, or swimming. Additionally, adults should incorporate muscle-strengthening activities into their routine at least two times per week, focusing on major muscle groups. Gyms can provide an ideal environment for meeting these guidelines, with access to a range of equipment and group fitness classes.

Brisk walking
Cycling
Swimming
Muscle-strengthening activities

Guidelines for Children and Older New Zealanders

For children, the Ministry of Health recommends at least 60 minutes of moderate to vigorous physical activity per day, including activities that promote bone health and muscle strength. Older New Zealanders should aim for at least 150 minutes of moderate-intensity aerobic physical activity per week, with a focus on activities that promote balance and flexibility to reduce the risk of falls. Exercise programmes, such as those offered through gyms and community centres, can be tailored to meet the needs of older adults.

Activities that promote bone health
Activities that promote muscle strength
Balance exercises
Flexibility exercises

Getting Started with Exercise

Getting started with exercise can seem daunting, but it doesn't have to be. Begin by scheduling physical activity into your daily routine, and start with small, achievable goals. You can also consider consulting with a healthcare professional or fitness expert to create a personalised exercise programme. Many gyms offer introductory sessions or trials, allowing you to experience their facilities and classes before committing to a membership.

Schedule physical activity into your daily routine
Start with small, achievable goals
Consult with a healthcare professional or fitness expert

How Gyms Can Help

Gyms can provide a supportive environment for meeting the Ministry of Health's physical activity guidelines. With access to a range of equipment, group fitness classes, and personal training sessions, gyms can help you stay motivated and accountable. Additionally, many gyms offer subsidised membership options through Exercise NZ's subsidised gym scheme, which can provide 40-70% off membership prices. You can compare gym options and find a gym that suits your needs and budget on our website.

Compare gyms and find a subsidised membership option

Take the Next Step

Now that you know more about the Ministry of Health's physical activity guidelines, it's time to take the next step. You can start by taking our quiz to determine your current fitness level and receive personalised recommendations for getting started with exercise.

Take our fitness quiz

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