Being active does not have to be difficult. There are many ways to make physical activity a part of daily life – at home, at school, at work and on the way.
The new Canadian Physical Activity Guidelines explain the amount and types of physical activity needed to experience significant, positive changes to our health. More physical activity provides greater health benefits.
Adults and older adults
- Should aim for at least 150 minutes of moderate- to vigorous-intensity aerobic activity a week, in bouts of 10 minutes or more.
- It is also beneficial to add muscle- and bone-strengthening activities using major muscle groups, at least 2 days per week.
Children and youth
- Should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily.
- This should include:
- Vigorous-intensity activities at least 3 days per week.
- Activities that strengthen muscle and bone at least 3 days per week.
- Early Years 0-4.
- Children 5-11.
- Youth 12-17.
- Adults 18-64.
- Older Adults 65 Years and Older.
Time spent sitting
It is important to reduce the time you spend sitting too. Sedentary time includes prolonged sitting, watching television, playing passive video or computer games, extended time spent on the computer (surfing the internet or working), and motorized transportation.
There are also a set of guidelines available that provide the recommended limitations for sedentary behaviours in children and youth. Visit the Canadian Society for Exercise Physiology website to view the guidelines.
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