Getting started

Welcome to your first step towards being more active! There’s no better time to start being more active than right now.

Whether you are starting out for the first time or getting back into activity/exercise after a break, there are a few things that are important to consider before you begin.

  1. Do what you can – whāia te mea ka taea e koe
  2. Enjoy what you do – kia pārekareka tāu i whai ai
  3. Start small - tīmata iti

Check out tips on how to make being active a habit that sticks.

Get guidance and start slowly at first

Have a chat with your doctor or practice nurse before you start getting active, especially if you are pregnant, have a medical condition, health concern or have been inactive for a long time.

Here are some tips to get you started:

  • Begin with 5–10 minutes at a time, and build up to 30 minutes a day.
  • Break up the 30 minutes into smaller amounts (such as 3 lots of 10 minutes or 2 lots of 15 minutes).
  • Increase time and intensity as your fitness improves.
  • Keep a record of your activity to follow your progress.

Remember if you’re not use to being active, it can seem tough to get going.

How to help prevent an injury

Getting an injury can be a major setback when you are starting out, so remember:

  • to warm up, cool down and stretch properly;
  • it takes time to build up your fitness and for your muscles to adapt;
  • not to overdo it, and take small, steady incremental steps; and
  • to prepare well to get the most out of your game or activity.
Find a suitable activity to help get you started

Not sure where to begin? It can seem a bit daunting when first starting out.

Active Canterbury have put together information about a variety of different activities you might like to try. Check out one of the various activities below for more information on what to wear and what to expect:


Use the Activity Search to find local classes and groups in Canterbury suitable for beginners. You can also speak to the helpful staff at Sport Canterbury for ideas (03 373 5060).

Find out about organised programme options that can also help you get started.