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!
