A study conducted by Sport New Zealand showed that people who do at least 2.5 hours of recreational physical activity in a week were 51% more likely to report good mental wellbeing.

Manatū Hauora (Ministry of Health) recommends 2.5 hours of moderate activity a week or 1.25 hours of vigorous activity a week.

Tip: If you experience anxiety or panic attacks, some physical sensations of exercise (such as a rapid heartbeat) might feel familiar and even a bit frightening. Take things very slowly. You could start with something more low-impact, like yoga or walking, and build up from there.

👟 Start Simple - Any bit of movement in daily life helps.

👟 Choose what works for you - movement can look different for each person.

👟 Explore your options - movement can be fun!

👟 Set a goal - try to focus on the excitement of trying out something new.

👟 When you feel ready, increase your goal.

👟 Keep listening to your body - rest is just as important. You don’t have to exercise to exhaustion to enjoy the benefits.

For more detailed advice, you can download the Ministry of Health resource:

Be active every day physical activity for adults