We all know that we should be physically active. Most of us aren’t sure how much we need to do.
Luckily for us, Canadian physical activity experts recently reviewed how much activity we need to do in order to get health benefits. Health benefits means preventing diseases like diabetes, heart disease, cancer and osteoporosis.
In January, 2011, the New Canadian Physical Activity Guidelines were announced. The Guidelines explain how much physical activity is needed for children and youth aged 5-17, adults aged 18-64 and older adults over age 65.
This article tells you about how much and the types of physical activity you need to keep healthy. You’ll also find out how to start slowly and build up the amount of activity you do every day.
How Much Physical Activity Do You Need for Health?
As an adult or older adult, you should aim for 150 minutes of moderate to vigorous intensity aerobic activity every week. What is moderate effort? If your breathing and heart rate are a bit higher, and you feel a bit sweaty by the end, you are using moderate effort or are being moderately active.
How you reach your 150 minute goal per week is up to you. You can do 30 minutes of activity five days a week or you can do 10 minute bouts 15 times during the week on your lunch hours and work breaks.
If you want to reach your weekly physical activity goal in less time, do vigorous activity for 90 minutes a week. If you can do it, intense physical activity is even better for your health than moderate. So, there are many different ways to reach your goal.
Of course, children and teens need more physical activity than adults. They should be moderately active at least 60 minutes each day. It’s even better if they’re active several hours each day.
If children are very inactive they can get health benefits from 30 minutes of moderate activity daily and work up to 60 minutes gradually. More is always better!
The Guidelines define levels of activity by the amount of effort you need.
- Light effort: Light walking, stretching, or easy gardening
- Moderate effort: Brisk walking, raking leaves, or biking
- Vigorous effort: Aerobics, jogging, cross country skiing or hockey
Types of Physical Activity
In order to get the most benefit from being physically active you need to be active in different ways. The list below describes the three different types of activities.
- Endurance activities: Help your heart and lungs so you’re not huffing and puffing after climbing a flight of stairs.
- Flexibility activities: Help your muscles and joints to move more easily. An example of this kind of activity is bending down to pluck a weed out of your garden.
- Strength activities: Keep your muscles and bones strong, so you’re able to carry a heavy bag of groceries.
No Matter What You Do, Start Slowly
If you haven’t been very active lately, start slowly and gradually increase the time you are active. If you do too much too soon you may make your muscles and joints sore. You’ll find that it won’t be fun, and you’ll stop.
Anything you do will be better than nothing. Over time, your body will get used to being active. But while even a little is good, more is better if you want to achieve health benefits. If you can keep up your new routine for three months, you’ll feel better.
Learn More:
Canadian Physical Activity Guidelines - For Children 5-11 years
Canadian Physical Activity Guidelines – For Youth 12 – 17 years
Canadian Physical Activity Guidelines - For Adults - 18 – 64 years
Canadian Physical Activity Guidelines – For Older Adults 65 years and older
Link to Guidelines homepage and supporting documents
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