Movement/Korikori Tinana

Be Active Everyday

The handout provides information about the recommended amount of physical activity for adults and children. It states that adults need to do at least 30 minutes of moderate to vigorous physical activity most days, while children and young people need to do at least 60 minutes of moderate to vigorous physical activity each day. The image emphasizes the benefits of being physically active, such as boosting health and feeling good.

Easy ways to be active

Got time to move? 

The poster provides a guide to incorporating more physical activity into your daily routine. It suggests various activities for different time durations:

• 5 minutes: Walk upstairs, clean the house, climb trees, get off the bus one stop early, walk around the block.

• 15 minutes: Throw a frisbee, rake leaves, play hopscotch, walk to work or school, build sandcastles, sweep the driveway.

• 30 minutes: Wash the car, kick a ball, ride a scooter or bike, play tag, play hopscotch, go for a walk.

• 30+ minutes: Go to the beach or park, take a bike ride, play sports, go for a swim, go for a run or walk.

Diabetes & Physical Activity

This pamphet contains information about how does physical activity help, how to get started, the importance of it, what to be sure of when you are exercising and on insulin, how to stick to physical activity

Physical activity improves:

• Blood sugar

• Blood pressure

• Body weight

• Mood

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Sit less move more

This pamphlet is about physical activity for adults

It includes advice around:

• Sit less, move more

• 2 and a half hours each week

• Moderate vs vigorous exercise

• Pictures of rowing/waka ama

• Muscle strengthening activities

• How to get started, and saying that some movement is better than none

Sit less, move more, sleep well

This pamphlet is about physical activity for children aged 5-17

It includes advice around:

Daily Activity:

• At least 60 minutes of moderate to vigorous physical activity daily.

Benefits:

• Strong muscles, bones, and joints.

• Improved balance and flexibility.

• Healthy heart and lungs.

• Healthy weight.

• Enhanced self-confidence and social skills.

• Better emotional control.

• Improved academic performance.

• Activity Variety:

• Include moderate (e.g., swimming, dance) and vigorous (e.g., tramping, team sports) activities.

• Engage in outdoor activities.

• Use active transport (walking, cycling).

• Muscle and Bone Strengthening:

• Do strengthening activities at least 3 days a week (e.g., skipping, jumping).

• Encouraging Activity:

• Find opportunities for movement throughout the day.

• Limit screen time to under 2 hours.

• Try new activities and provide positive feedback.

• Sleep:

• 5-13 years: 9-11 hours of sleep.

• 14-17 years: 8-10 hours of sleep.

• Maintain consistent sleep schedules.

• Safety:

• Wear appropriate clothing and footwear.

• Use sunscreen.

• Use safety gear.

• Practice road safety.

• Talk to a doctor if there are health concerns.