Physical activity is one of the most powerful tools for a healthier, longer life. It boosts energy, strengthens your body, and helps prevent chronic diseases. And the best part? You don’t need a gym membership to get started.
Regular physical activity helps:
- Improve heart and lung health
- Strengthen muscles and bones
- Reduce stress and anxiety
- Maintain a healthy weight
- Prevent over 25 chronic conditions, including type 2 diabetes, heart disease, and some cancers
Children and Youth (5–17 years)
- At least 60 minutes per day of moderate to vigorous activity
- Include activities that strengthen muscles and bones at least 3 days per week
Adults (18–64 years)
- Aim for 150 minutes per week of moderate to vigorous aerobic activity
- Add muscle strengthening activities 2+ days per week
Older Adults (65+)
- Same as adults, plus activities that improve balance and flexibility to reduce fall risk
Canadian guidelines align closely with U.S. recommendations from the Centers for Disease Control and Prevention and the Physical Activity Guidelines for Americans.
You don’t have to run marathons. Try:
- Walking or biking to work or school
- Playing with your kids or pets
- Gardening or doing active chores
- Taking the stairs instead of the elevator
Start small—just 10minute bursts of movement count. Build up gradually and find activities you enjoy. Being active also improves mental health, sleep, and overall quality of life. It can even help manage symptoms of depression and anxiety.
Movement is medicine. Whether you’re dancing in your kitchen or hiking a trail, every step counts toward a healthier you.
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