Physical Activity and Sedentary Behaviour
Moving your muscles and raising your breathing and heart rate helps your body stay healthy. Getting enough regular physical activity and breaking up periods of sitting can improve your health and well-being.
Why is physical activity important? How much is enough?
Physical activity has many benefits including:
- improves your strength
- gives you more energy
- helps you cope with stress
- improves your mood
- helps you sleep
- can help you reach or maintain a healthy weight
Following the Canadian 24-Hour Movement Guidelines is the best way to get the benefits of physical activity.
The guidelines for adults state:
“For health benefits, adults aged 18-64 years should be physically active each day, minimize sedentary behaviour, and achieve sufficient sleep.”
A variety of types and intensities of physical activity are recommended for adults:
Include an accumulation of at least 150 minutes per week of moderate to vigorous aerobic physical activity. This will make you sweat a little and breathe harder. Moderate activities may include:
- brisk walking
- bike riding
Vigorous-intensity physical activities will make you sweat and find it hard to talk (feel ‘out of breath’). These include:
- jogging
- cross-country skiing
It’s also important to include activities that make your muscles and bones stronger, at least twice a week. This includes activities like:
- lunges/squats
- lifting weights
Also include several hours of light physical activities which includes standing.
Other ideas to get you moving:
- take a dance class
- yard work (rake leaves, garden, shovel snow)
- yake the stairs
- use a standing desk
- take stretch or walk breaks during the day
- involve family or friends in activity
- have fun, physical activities don’t have to be structured!
