Healthy living - Types and amounts of physical activities - Heart and Stroke Foundation of Canada

Types and amounts of physical activities

Regular physical activity is a great asset to keeping your heart healthy and leading a healthy lifestyle. But if you're not active now, don't worry that you suddenly have to embark on an Olympic-worthy training schedule. As far as your heart is concerned, a little activity goes a long way.

The Heart and Stroke Foundation recommends adults should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more. Children and youth require 60 minutes a day of moderate- to vigorous-intensity physical activity.

The activity doesn't have to be non-stop, such as an aerobics class. You can do 10 minutes or more at a time throughout the day to reach your daily total. For example, you can take a brisk 10-minute walk during your lunch hour, 10 minutes of active play with your kids after work, and another 15 minutes to walk the dog in the evening. If you're short on time, remember that any physical activity is better than none. However, the more physical activity you do, the greater the health benefits. The bonus: physical activity will give you more energy and help you cope better with your busy and stressful week.

Just as a variety of foods is important for healthy eating, a variety of activities is important for healthy living. You'll want to choose physical activities that require endurance, strength and flexibility.

Endurance activities, which are continuous activities such as walking, cycling and tennis, are especially beneficial for your heart, lungs and circulatory system. Aim for 150 minutes a week.
Strength activities, such as carrying groceries (or toddlers!), heavy yard work or weight training, strengthen muscles and bones and improve posture. Aim for at least 2 times a week.
Flexibility activities, such as stretches, yoga, housework or golfing keep your muscles relaxed and your joints mobile.

You'll also want to vary your activity from light, moderate and vigorous effort. Here are some suggestions: