Maintaining a healthy weight isn't the only benefit of regular physical activity. Moving a little bit more every day can help you reduce stress, increase energy, improve posture and balance, strengthen muscles and bones, promote self-esteem, and enhance your overall quality of life. Leading a more active lifestyle doesn't have to be hard. In fact, it can be both easy and fun!
How active should you be?
The Canadian Physical Activity Guidelines, which were revised by the Canadian Society for Exercise Physiology in January 2011, set activity targets based on age. Not only do these targets identify the recommended duration and intensity of activity on a daily and weekly basis, but they also identify the health benefits of adopting the guidelines. Keep in mind that these guidelines are established as a bare minimum, and that the more physical activity you work into your daily routine, the greater the health benefits you'll reap.
Canadian physical activity guidelines
Children and youth ages five to 17 should accumulate at least 60 minutes of physical activity daily.
This should include:
• moderate-intensity activities (such as bike riding)
• vigorous-intensity activities (such as running, swimming or in-line skating) at least three days per week
• activities that strengthen muscle and bone at least three days per week
Being active for an hour a day can help kids and teens:
• improve their health
• do better in school
• improve their fitness
• grow stronger
• have fun playing with their friends
• feel happier
• maintain healthy body weights
• improve their self-confidence
• learn new skills
Adults ages 18 to 64 should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week. It’s also beneficial to add muscle- and bone-strengthening activities using major muscle groups at least two days each week.
Being active for 150 minutes per week can help reduce an adult’s risk of:
• premature death
• heart disease
• stroke
• high blood pressure
• certain types of cancer
• type 2 diabetes
• osteoporosis
• being overweight or obese
Those 150 minutes can also lead to improved:
• fitness
• strength
• mental health (morale and self-esteem)
Page 1 of 2 - find out how to meet these fitness targets on page 2
