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nz
Push Play,
get active
and feel great!
Note: The information in this leaflet contains a few broad
recommendations relating to specific medical conditions. It is not
intended to be a complete answer to any questions you may have.
For more information about specific areas of concern contact the
relevant agency, for example, National Heart Foundation, Diabetes
New Zealand, Arthritis Foundation or your doctor.
SPARC
Push Play is a nationwide SPARC campaign to get more people more
active more often. The campaign aims to increase awareness about
the benefits of regular, moderate, physical activity and how easy it
is to get active.
Push Play says
physical activity is fun
it is easy to be active
physical activity is good for everyone
it is never too late to start being active
any activity is better than none
it doesnt have to be hard to be
good for you
SPARC (Sport and Recreation New Zealand) is the Crown Entity charged
with promoting, encouraging and supporting sport and physical
recreation in New Zealand.
For more information visit www.sparc.org.nz
Copyright SPARC 2003.
For more information about activities in your area phone
0800 ACTIVE (0800 22 84 83)
The walk should be started and finished at a slow pace and the
time increased by about five minutes a day as you feel able. Go at
your own pace. Being able to talk as well as walk is the aim. Progress
can be made by:
increasing the distance of the walk
increasing the speed of the walk
moving from flat ground to hills
Wait an hour or so after a heavy meal before walking.
Nitrolingual spray or anginine tablets should be carried with you
while walking. If angina, shortness of breath or dizziness occurs
stop, rest and use your medication. Stop your exercise until the
angina is relieved, after which it is safe to continue walking. However,
if chest discomfort is prolonged and not relieved by rest or medication
within 15 minutes, an ambulance should be called immediately.
If you plan to do vigorous activity such as jogging, discuss this with
your doctor first.
Irregular heartbeat
If your heart skips a beat during physical activity it is not
necessarily a cause for concern. It happens frequently, but
people do not notice it. In some people with heart disease,
frequent skipped heart beats may be a risk indication for
future arrhythmias (irregular heart beat).
If it is associated with symptoms of faintness or runs of
palpitations, chest tightness and shortness of breath, a cardiology
assessment is needed.
Asthma and respiratory conditions
People with asthma or respiratory conditions such as Chronic
Obstructive Pulmonary Disease need to stay active. Regular exercise
will help reduce their symptoms, and assist them to manage their
condition better.
People whose asthma is triggered by exercise can reduce their risk
of symptoms with asthma-friendly activities such as swimming,
walking and yoga. Warming up, and taking one or two puffs of
reliever medicine before exercise, can also help.
There is no need to puff and sweat to
benefit from physical activity.
Regular moderate activity, preferably every
day, is the aim. The more active you are such
as walking up stairs instead of taking the lift
the better.
But any exercise is better than none.
The aim for adults is to do at least 30 minutes
on most days and at least 60 minutes a day
for kids (aged 5-18 years). Activity can be
completed in smaller doses throughout the
day such as three snacks of 10 minutes of
activity each day. We call this snacktivity.
Medical Conditions
and Physical Activity
Osteoporosis
Physical activity is important for building and maintaining strong bones.
Regular, moderate activity is beneficial: research shows that weight-
bearing activity (such as light jogging or brisk walking) is better than
non-weight bearing activity (swimming).
There may be an advantage in combining aerobic activity (that promotes
fitness of the heart) with muscle strengthening activity (that increases
muscle bulk). Apart from its effects on bone strength, physical activity
may also reduce the risk of falls in people who already have osteoporosis.
High blood cholesterol
Studies have shown that people who do regular physical activity have
higher levels of HDL (or good cholesterol). It also helps you keep
blood pressure and weight under control. This means that regular
exercise is a useful way to reduce the risk of heart disease.
The ideal activity is one that you enjoy, so take time to decide what
you like best. Good choices are walking, jogging, cycling or swimming.
High blood pressure
Blood pressure varies considerably over the day and night and is
affected by thoughts and actions. At least three readings should
be taken on different occasions to confirm high blood pressure.
Regular physical activity has been shown to lower blood pressure
by about 5-10 points in people who havent been active previously.
Blood pressure can be most effectively lowered by activities such
as walking, swimming, cycling and running.
Cancer
Being physically active is one of the most important things you can
do to reduce your risk of developing cancer of the bowel or breast.
Between one quarter and one third of these cancers are directly related
to being overweight and not doing enough physical activity.
The Cancer Society supports the Push Play message 30 minutes of
activity for adults on most days of the week. To further reduce your
risk of developing cancer, studies show it is even better if you increase
the 30 minutes to 45-60 minutes and make some of the activity
vigorous. Vigorous activity makes you sweat and gives your heart
a workout. Aim to build up the amounts of vigorous activity gradually
over time.
Things to consider
Arthritis
Exercise and physiotherapy are essential to maintain movement in
your joints and keep muscles as strong as possible. Exercising in water
increases mobility: this is called hydrotherapy. A regular physical activity
programme designed to suit your individual needs is an essential
aspect of pain management and will enhance your wellbeing.
Even for people with arthritis, regular activity can improve
mobility and may reduce pain.
Stretching exercises should be performed with a slow,
steady rhythm, allowing time for muscles to relax between
repetitions. Good posture is the key to successful exercises.
Relaxing with a warm shower or bath is recommended
before or after exercises.
If pain resulting from the activity lasts for more than 2
hours, the duration, frequency or intensity of the activity
should be reduced.
If joints are unstable, avoid vigorous highly repetitive
physical activity and overstretching.
Pain is a warning. With arthritis, activities done easily one
day may be too much the next. Adjust your activity level
to take this into consideration.
Depression, anxiety, stress
Physical activity can reduce cases of mild depression and anxiety and
increase feelings of wellbeing. It improves your ability to handle stress
and improves self-image.
Diabetes
Two major forms of diabetes are:
Type 1 (insulin-dependent)
Type 2 (non-insulin-dependent).
Physical activity can help you control your diabetes and reduce the
risk of life-threatening complications, by:
Regulating blood-sugar levels. Exercise encourages the body
to use more glucose a primary fuel source for the body. It
transports glucose from the bloodstream into the cells where
it can be used. Keeping up the activity, in consultation with
your doctor, is very important for ongoing benefits.
Minimising health risks. Physical activity helps reduce the risk
of heart and blood vessel disease for people with diabetes.
Reducing body weight. Exercise helps reduce excess weight
and body fat, a major factor in the development of Type 2
diabetes.
Enhancing wellbeing. Physical activity can have a significant
psychological impact on people with diabetes by reducing stress,
or increasing feelings of wellbeing.
Choosing the right kind of physical activity. Regular exercise
is, in general, safest and most beneficial for individuals with
Type 2 diabetes. People with both types of diabetes should be
encouraged to be active at the same time each day. This helps
to balance training with food intake and medication and,
therefore, better controls blood-sugar levels. Exercise within
1 to 2 hours of a meal or snack, when blood-sugar levels are
still relatively high. For people on insulin or diabetes tablets,
taking part in physical activity without adequate food intake
(especially carbohydrate) may run the risk of experiencing
hypoglycaemia (low blood sugar).
After a heart attack
Regular physical activity is a vital part of your return to normal life.
Some patients are given instructions for activity before leaving hospital.
These are general guidelines.
Easy daily walking around the house and garden or out in the street
is recommended. Walking should be started:
on flat ground
at a comfortable pace
10-15 minutes a day

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