Tonga Health Promotion Foundation is appointed by the Government of Tonga and supported by Australian Aid.

Contact us:

Ph: +676 25721

Fax: +676 25865

Email: info@tongahealth.org.to





​Find us: 

Vaoila Hospital, Taufa'ahau Rd, Tofoa,

Private Bag 26, Nuku'alofa, Tonga (see map)

Copyright Tonga Health Promotion Foundation.

Get Active!
Physical activity tips

 

Getting Started

  • Choose a date to start. Write it down, tell your friends and family, and stick to it.

  • Choose activities that you know you will enjoy and that are suited to your level of fitness, age, and abilities.

  • Use an activity planner to set aside times and days that you will be active.

  • Plan your physical activity with your friends and family so you can help each other achieve your goals. 

  • Purchase or borrow clothing and shoes that you will feel comfortable in when being physically active.

 

Getting Active

  • Create or join a community event that brings people together to be physically active on a regular basis (zumba classes, netball, volleyball, rugby, walking/riding/swimming groups).

  • For short trips, walk or cycle instead of using a car or bus.

  • Play regularly with your children and invite them to your physical activity events.

 

Staying Active

  • Be patient and keep at it. It may take some time before you see the benefits.

  • Ask your friends and family to support you.

  • Set a realistic goal, work towards it, and reward yourself when you achieve it (e.g movie).

  • If you do not enjoy a physical activity, try something else

 

 

 

 

 

How active should I be? 

 

To maintain a healthy weight and to reduce your risk of NCDs, you should be physically active for at least 30 minutes, 5 times a week. To lose weight, be physically active for at least 60 minutes, 5 times a week. If possible, you should be physically active every day of the week. It is important to avoid sedentary activities like sitting and lying down and to engage in a combination of light, moderate and vigorous activities. 

 

Sedentary activities require very little energy. They include sitting or lying down.

 

Light activities include standing and moving around in the home, garden, workplace, or community.

 

Moderate activities require some effort but you can still have a conversation. For example, walking briskly, dancing, gentle swimming, riding a bicycle or social volleyball.

 

Vigorous activities makes your breathing heavier, so talking is difficult. Vigorous activities include jogging, aerobics and sports like rugby, soccer and netball. Remember to engage in physical activities that are suited to your level of fitness, age, and abilities.

 

 

 

 

 

 

Keeping your kids healthy and active

 

  • Children and teens should get at least 60 minutes of physical activity every day, including vigorous activities. Two hours a day of physical activity will lead to further health benefits.

 

  • Show a positive attitude towards being active and be a good role model for them to follow. Showing your children how enjoyable physical activity can be will motivate them to get involved.

 

  • Encourage them to play as much as possible. This might include dancing, running, or playing sports like netball, touch football or soccer. 

 

  • Make time to be active as a family. Go swimming with them at the wharf, take them to the park, or play with them in the backyard.

 

  • If possible, borrow or buy items for your kids and teens to encourage them to be active, including exercise clothing, sports shoes, balls, bats, frisbees, skipping ropes and other equipment.

 

  • Encourage your children to walk to the shops or school. If you live further away, park some distance away from your destination and walk the rest of the way.

 

  • Discourage your children from watching more than 2 hours of TV a day.  

 

  • Encourage your kids to be active after school and on weekends through active play or organised sport.

 

  • Encourage your children to try different physical activities so that they find one or more that they enjoy. 

 

  • If your child has not been very active lately, encourage them to start slowly and build up their amount of physical activity.

 

  • Ensure they drink plenty of water, rather than sugary drinks, when they are being physically active.

 

  • Encourage your children to make healthy food choices and to limit their consumption of foods high in added sugar, salt and saturated fat.