Keeping Active
One of the main causes of weight problems is physical inactivity. People are far less active in everyday life than they were 50 years ago, so it is no wonder that obesity levels have increased dramatically.

Escalators, mobile telephones, automatic garage doors, remote controls for television and computer games have all contributed to this drop in our daily activity and therefore our energy expenditure.

Increasing your levels of physical activity while modifying your diet not only helps you lose weight, but will help you to maintain that new-found lower weight once you’ve achieved it – if you maintain the lifestyle modifications you’ve made. It doesn’t have to be continuous exercise either.

Even things you can include in your everyday life such as gardening or cleaning windows count.

  • Increasing Physical Activity
    Increasing your level of physical activity may have important health benefits:
    • Less chance of having a heart attack
    • Less chance of developing diabetes or bowel cancer
    • Stronger bones and less chance of osteoporosis
    • Stronger muscles and greater independence in old age
    • Less chance of catching colds and the flu
    • Increased energy
    • Greater stress relief and improved stress management
    • Increased self esteem
    • Better weight control
    Physical activity, along with a healthy diet can assist you to achieve your weight loss goals.


  • A little regular exercise goes a long way, so start stepping it up!
    Following your decision to lose weight your next step is to stay motivated and commit to increasing your level of physical activity. An activity diary can help you keep on track.

    There are two aims when increasing physical activity. One is to develop strategies that increase the amount of activity spent doing everyday tasks. The other is to find ways and time for exercise like walking, cycling, swimming, going to the gym and team sports.

  • For 30 minutes or more a day you can
    • Walk fast or cycle, and it doesn’t have to be uphill
    • General gardening activities, such as lawn mowing or light digging
    • Housework such as cleaning windows or mopping the floor
    • General do-it-yourself activities, eg. Renovating, painting, putting up shelves
    • Sports – golf (if walking with clubs), dancing, medium-paced swimming or cycling, volleyball, snorkelling and tennis

  • Choosing exercise you enjoy
    Walking is an excellent form of exercise because most people can fit it into their day. It can really help to walk with a friend. It makes the walk more fun and you can encourage each other as you go. If walking doesn’t appeal to you, look for another form of exercise that you enjoy. This could include going to the gym, cycling, running, swimming or aerobics. Any regular exercise that gets your heart rate up and keeps it up will help you burn fat.

    You don’t need to exercise to the point of exhaustion. Walking pace is important. If you walk too fast, you’ll become breathless and tire quickly. For optimum calorie burning, pace yourself so you can still carry on a conversation while you walk. After a few weeks your body will become fitter and the effectiveness of your walks will drop. Then you’ll need to increase the intensity of the exercise. For example, going up more hills, walking with hand weights, walking faster, and taking longer walks.


  • Remember you can substitute too
    • Walk instead of driving or taking public transport
    • Park your car a little further away from your destination and walk the remaining distance
    • Get off the bus or train one stop earlier
    • Walk or cycle to your local shops, or to work on some days if you work nearby
    • Use a cordless phone instead of a handset around the house or garden – then you can walk while you talk
    • Climb the stairs rather than take the lift

    And if you’re really keen, why not do an extra 30 minutes of more vigorous activity for even better results?

    But remember to speak to your doctor first to make sure the activities you choose to do are suitable for you.



Exercise FAQs
  • How much activity do I need to do?
  • What type of activity should I be doing?
  • Does everyday activity count?
  • What activities are good for people who are less mobile?
Reductil (also known as sibutramine) is a prescription-only medication that has been approved to aid in losing weight and maintaining weight-loss.
Important information about REDUCTIL. Reductil is an unfunded Prescription Medicine for the treatment of obesity in conjunction with a reduced calorie diet and exercise programme. You will have to pay for this medicine. Normal doctor's visit fees and pharmacy charges apply. Reductil contains sibutramine 10mg or 15mg. Ask your doctor if Reductil is right for you. Reductil is not suitable for use with heart disease, inadequately controlled blood pressure, psychiatric illness, people with obesity due to other causes, liver, kidney, or prostate disease, people over 65 or under 18. Possible side effects are: raised blood pressure and increased heart rate. Use strictly as directed and if you have side effects see your doctor. Other side effects include: loss of appetite, constipation, dry mouth, insomnia. These effects are generally mild and reversible. Marketed by Abbott Laboratories (NZ) Ltd, Mt Wellington. For more information visit www.medsafe.govt.nz.    TAPS PP8012.    RED 211-0210-1.