PHYSICAL ACTIVITY

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Thirty minutes of walking each day, a swim after supper or a game of basketball with the kids is fun and will increase your energy level, self-esteem and reduce your risk for developing chronic illnesses.

Activity Guidelines
Choose something you like to do. Depending upon your fitness level, start with a lighter activity such as walking. Begin with shorter lengths of time and increase the time and intensity as you progress. The Canadian Physical Activity Guidelines give recommendations of activity levels and ideas for different age groups.

Staying Motivated
Doing activities with others can be motivating and helps keep you on track. Many communities have walking or various sports and recreation programs that you can join. Remember to set goals, track progress and reward yourself.

Physical Activity for Children and Youth

According to the Canadian Health Measures Survey, only 9% of boys and 4% of girls meet the new Canadian Physical Activity Guidelines. Children and youth should get at least 60 minutes of moderate to vigorous intensity physical activity daily.¹ (Active Healthy Kids Canada, 2010)

Physically active children feel better about themselves, are healthier, are more engaged with friends and do better at school.

Key resources:
Canadian Physical Activity Guidelines for Children 5 to 11 Years Old
Canadian Physical Activity Guidelines for Youth 12 to 17 Years Old
Physical Activity Tools for Schools
Tips to Get Active for Children 5 to 11 Years Old
Tips to Get Active for Youth 12 to 17 Years Old

More resources …

Physical Activity for Adults

Being physically active can reduce your risk for chronic diseases. People who are active also experience improvements in their overall physical and mental health.
 
Health Benefits
You can see health benefits within the first week of regular physical activity. You may see a drop in your blood pressure and begin to feel more energetic and relaxed. After being active for a longer period of time, you will notice improvements in your posture, balance, muscles and bones. ² (Heart & Stroke Foundation, March 2011)

Key resources:
Canadian Physical Activity Guidelines for Adults 18 to 64 Years Old

More resources ...

Physical Activity for Older Adults