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Adult needs for physical activityAdults 18 to 64 should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more. To maximize the benefits, strive to spread your physical activity over most days of the week. It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week. Incorporating activity into your day will have significant health benefits and may reduce your risk of heart disease and stroke. Regular activity also helps prevent and control risk factors such as high blood pressure, high cholesterol, type 2 diabetes, osteoporosis, certain types of cancer and obesity. Moderate-intensity physical activities are those that cause you to perspire a little and to breathe harder. These may include:
Vigorous-intensity physical activities are those that will cause you to perspire and be “out of breath” after a short period of time. They may include:
You may wish to mix and match your activities, varying your level of intensity depending on your time, your energy and the circumstances on any given day. You might choose to do an hour of yard work one day, an hour of bike riding with the kids the next, and a brisk walk and yoga class the two days after that. You may choose any combination as long as you're meeting the minimum minutes per week of the activities you've chosen. Chances are that once activity becomes a part of your daily life, you'll feel so good you'll choose to do more than the minimum. Canadian Physical Activity Guidelines Last reviewed: March 2011 |
