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Building physical activity into our daily routine is an important part of maintaining and
improving our physical and mental health. Canada's Physical Activity Guide, displayed below, recommends that we:
- choose a variety of activities from each of the Endurance, Flexibility and Strength activity groups
- start with 30 minutes of Light effort every day. You can do this all at once or in three
10 minute sessions. As you progress to Moderate effort activities, your time can be
reduced to 30 minutes, four times a week.
Being active should be part of your daily routine no matter how old you are, where you live or what your current lifestyle is.
Being active can:
- reduce your risk of developing many health conditions
- boost your mood and help you cope with stress, panic or anxiety
- help you sleep better
- improve your confidence and self-esteem
How do you start?
Ask yourself - how physically active are you now?
- Are you following the recommended activity levels described in Canada's Physical Activity Guide?
- Do you perform a variety of activities from each of the Endurance, Flexibility and Strength groups shown in the Guide?
- At which of the five levels of activity in the Guide do you currently perform? Very Light, Light, Moderate, Vigorous, or Maximum effort?
- Do you feel well and energetic?
- Do you have any health conditions such as arthritis, diabetes, or high blood pressure? Some people are able to control such conditions by using a combination of special diet and physical activity.
It is possible to have a light level of physical activity that can maintain or improve your health. Talk to your doctor
before beginning any activity program.
How you can become more active:
- Gather information. There are many books and articles available about being active.
Check your local library, bookstore or health organizations. If you have been using the
Canadian Forces Expres program, review it to see what activities you'd like to continue.
- Think about ways you can fit more physical activity into your daily schedule. Could you
walk instead of taking your car - or park further away from the door?
- Set goals for yourself, such as a date when you'll progress to the next level of effort. Adjust
your goals if you need to and reward yourself when you reach them.
- Develop an activity program to fit your abilities and needs. Health professionals such as
Occupational Therapists, Physiotherapists and Recreational Directors can help you.
Tips to help you get started:
- Take small steps - start with one small activity that fits easily into your day.
- Decide whether you want to do physical activities by yourself or with others.
- Choose activities you enjoy. It's a lot easier to stick to them!
- Keep a record of how many minutes you are active.Watch how they increase!
- Think about how good you feel when you are active and taking time for yourself.
Looking for ideas?
- Take the dog for a short walk three times a week and gradually increase to five times
a week. If you don't have a dog, walk anyway!
- Think of an activity you would like to do for the first time - and try it!
- Take the stairs instead of the elevator. If there are too many stairs, walk up one flight
and take the elevator the rest of the way. Gradually increase your stair climbing.
- Try some light gardening - watering plants or cutting blooms can be great exercise.
- Use the hiking trails and bike paths available in your community.
- Play active games with your kids like soccer or hide-and-seek.
- Take a walk instead of drinking coffee on your next break.
- Try an activity like Tai Chi or Yoga. Both combine low-impact, fluid movements and
are great ways to relieve stress.
Active living is healthy living.
For more information...
- On the Internet, visit the Canadian Health Network Web site and choose 'Active Living':
www.canadian-health-network.ca.
You will find information about physical activity for all ages including directories and discussion groups.
- Health Canada's Physical Activity Handbook and more information are available at:
1-888-334-9769 or www.paguide.com
- Check your phone book for recreational facilities in your community.
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