Exercise

Physical Activity Guide

to healthy living

 

Physical activity improves health.

 

Every little bit counts, but more is even better - everyone can do it!

 

Build physical activity into your life your way...

 

 

Reduce sitting for long periods

 

 

 

Starting slowly is very safe for most people.  Not sure? Consult your health care professional.

 

 

Increase Strength Activities

 

Strength

2 - 4 days a week

Activities against resistance to strengthen muscles and bones and improve posture.



Increase Flexibility activities

 Flexibility
4 - 7 days a week
Gentle reaching, bending and stretching activities to keep your muscles relaxed and joints mobile.

Increase endurance activities

 Endurance
4 - 7 days a week
Continuous activities for your heart, lungs and circulatory system.

Get active your way, every day, build physical activity into your daily life...
at home
at school
at work
at play
on the way
...that's active living!

Scientists say accumulate 60 minutes of physical activity every day to stay healthy or improve your health.  As you progress to moderate activities you can cut down to 30 minutes, 4 days a week.  Add-up your activities in periods of at least 10 minutes each.  Start slowly... and build up.

Time needed depends on effort
Very light effort
Strolling
Dusting.

Light effort
60 minutes
Light walking
Volleyball
Easy gardening
Stretching.

Moderate effort
30 - 60 minutes
Brisk walking
Biking
Raking leaves
Swimming
Dancing
Water aerobic.

Vigorous effort
20 - 30 minutes
Aerobics
Jogging
Hockey
Basketball
Fast swimming
Fast dancing.

Maximum effort
Sprinting
Racing.