Top 10 reasons to stay active Show
How much physical activity is needed?AdultsDo at least 2 ½ hours of moderate or 1 ¼ hours of vigorous physical activity spread throughout the week.
For extra health benefits, aim for 5 hours of moderate or 2 ½ hours of vigorous physical activity spread throughout the week. Do some muscle-strengthening activities on at least 2 days each week. Go to Types of activity for different activity ideas. Older adultsDo 30 minutes of moderate physical activity on 5 days or more per week. Try to add 3 sessions of flexibility and balance activities, and 2 sessions of muscle-strengthening activities per week. (Some of this can be combined, eg, hill walking may count towards aerobic and muscle-strengthening.) Go to Physical activity for older people (aged 65 years and older) for more information. Children and teenagers (5 to 17 years)Do lots of physical activityDo at least 1 hour of moderate or vigorous physical activity spread over each day. Also do a variety of light physical activities for several hours a day. Include vigorous physical activity and activities that strengthen muscles and bone at least 3 days a week. Don’t spend much time sittingSpend no more than 2 hours a day on recreational screen time. Sit less, move more. Break up sitting time. Get enough sleepFor 5 to 13 year olds, get 9 to 11 hours of quality uninterrupted sleep each night. For 14 to 17 year olds, get 8 to 10 hours of quality uninterrupted sleep each night. Have a regular bedtime and wake up time. For greater health benefitsTrade indoor time for outdoor time. Replace sitting time and light physical activity with more moderate or vigorous physical activity. Go to:
Children under 5Encourage children under 5 to move every day. Go to:
All ages
If you haven’t been active in the past, our page on Starting physical activity has tips to make it easier. 8 steps for staying active
Walk to wellbeingWhatever your age, walking is an easy and low-cost option. Walk whenever you can.
Check our Walking guide for more tips. Related websitesDepartment of Conservation (DOC) Local councils Sport New Zealand Find out more from the Ministry
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