Physical activity guide | Health Navigator NZ

This page focuses on suitable exercises that health coaches and healthcare providers can recommend to patients and clients.

Simple exercises to get started

Exercises from Sport Auckland

The following videos for simple exercises are good for people not living with pain or a condition that makes them anxious about trying things and if not done properly could cause pain or loss in confidence.

(Sport Auckland, NZ, 2015)

For more videos of the same series, visit Simple exercises.

Arthritis Foundation booklet

The Arthritis – exercises to keep you moving booklet from the Arthritis Foundation, NZ, has some great easy-to-do exercises recommended for people living with arthritis. However, the exercises can also be useful for people without arthritis. Healthcare providers can use this guide to select appropriate exercises for their clients and increase the intensity if needed.

Green Prescription and intensity

A Green Prescription is a written advice to clients to encourage them to become more physically active as part of their health management. Green Prescriptions are for anyone who needs to be more active. There are 2 programmes:

Green Prescription for adults

This is for adults who need help to get more active again. Read more about Green Prescriptions.

Green Prescription Active Families Programme

This Ministry of Health programme for school-aged children tries to establish good habits and prevent overweight children becoming unhealthy adults. Activity and nutritional advice is provided to families through weekly group sessions or home visits. Read more about the Active Families Programme.

	Resources
	The Green Prescription process for primary health care View this flowchart to find out how the Green Prescription process works for primary health care.
	What intensity? The following intensity guide from the Ministry of Health, NZ provides guidance on the intensity of exercises suitable for patients and clients.
	The stages of change The stages of change is a model flowchart to identify whether the patient or client is ready to change their behaviour.

Find a Green Prescription contact and an Active Families contact in your area.

Activity guide

These activity guides and activity plans come from different sports organisations around New Zealand. Patients and clients can ask their healthcare providers about suitable exercises for them.

	Resources
	Stretching exercises Stretching Harbour Sport
	Gentle exercises at home Gentle huff and puff Sport Auckland Gentle workout Sport Auckland At home exercises Sport Waikato Huff and puff Sport Waikato Home exercises – circuit one Sport Bay of Plenty Home exercises – circuit two Sport Bay of Plenty Home exercises – circuit three Sport Bay of Plenty Activities for older people Sport Bay of Plenty Home exercise guide Sport Gisborne Tairawhiti Exercise for older people during lockdown Sport Gisborne Tairawhiti Keeping it moving exercises on Radio NZ Sport Gisborne Tairawhiti Home exercise programme Sport Southland Strength and balance 10 minute home routine ACC Live Stronger for Longer video series by Mark Burkill Daily balance practice for home: Level one ACC Live Stronger for Longer video series by Mark Burkill
	Walking exercises Progressive walking guide Sport Waikato Which activity is best? Sport Waikato
	Strength and balance exercises Strength and balance 10 minute home routine ACC Live Stronger for Longer video series by Mark Burkill Daily balance practice for home: Level one ACC Live Stronger for Longer video series by Mark Burkill Strength and balance warm up activities ACC Live Stronger for Longer video series by Mark Burkill Strength and balance full class ACC Live Stronger for Longer video series by Mark Burkill Activities for older people Sport Bay of Plenty Exercise for older people during lockdown Sport Gisborne Tairawhiti