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Physical Activity

It is important to make physical activity a part of everyday routines.  Being physically active is an important way to maintain good health and reduce risk of many chronic diseases and cancer. 

 

What is the Goal?

Build physical activity into your everyday routine.  Reduce “non-active” or sedentary time throughout the day.  Every bit of physical activity counts and more is better.  

Refer to the Canadian Physical Activity Guidelines for recommendations for Children, Youth, Adults and Older Adults
   
Children

 

 Canadian Physical Activity Guidelines for Children 5 to 11 years recommend at least 60 minutes of moderate-vigorous-intensity physical activity daily. More daily physical activity provides greater health benefits. 

 

Canadian Sedentary Behaviour Guidelines for Children 5 to 11 years  recommend limiting recreational screen time to no more than 2 hours per day and limiting sedentary (motorized) transport, extended sitting and time spent indoors throughout the day. 

 
   

Youth

 Canadian Physical Activity Guidelines for Youth 12-17 years recommend at least 60 minutes of moderate-vigorous-intensity physical activity daily.  More daily physical activity provides greater health benefits. 

 

Canadian Sedentary Behaviour Guidelines for Youth 12-17 years recommend limiting recreational screen time to no more than 2 hours per day and limiting sedentary (motorized) transport, extended sitting and time spent indoors throughout the day. 

 
   

Adults

Canadian Physical Activity Guidelines for adults 18-64 years recommend at least 150 minutes of moderate to vigorous-intensity aerobic activity per week in bouts of 10 minutes or more.  More daily physical activity provides greater health benefits. 

 
Older Adults 

Canadian Physical Activity Guidelines for Older Adults aged 65 years and older  recommend at least 150 minutes of moderate to vigorous-intensity aerobic activity per week in bouts of 10 minutes or more.  More daily physical activity provides greater health benefits. 

   
To order copies of the Canadian Physical Activity Guidelines, go to:  https://www.publications.serviceontario.ca/ecom/
 

Benefits of regular activity: (12)

Health risks of inactivity: (13)

better health

improved fitness

better posture and balance

better self-esteem

weight control

stronger muscles and bones

feeling more energetic

relaxation and reduced stress

premature death

heart disease

obesity

high blood pressure

type 2 diabetes

osteoporosis

stroke

depression

colon cancer

 

Build physical activity into your every day

 

If you make walking a regular part of your day, those minutes of physical activity will add up quickly.  Here are some ideas for walking every day:

 

  • Build physical activity into your everyday routine by using active transportation.
  • Walk, cycle and wheel within reasonable distances to get to work, school, shopping or visiting friends.
  • Skip the elevator -- use the stairs
  • Walk your kids to school
  • Take a walk break rather than a coffee break at work

 

Resource Options (click to order)

 

Brief Clinical or Minimal Contact Interventions (BCI/MCI) (pamphlet)

Describes how health professionals can encourage clients to build a lifetime of good health. 

Page Last Updated: Tuesday, November 01 2011