This page contains information and resources that you can use to increase your physical activity. Physical activity is any muscle movement that uses energy.

• What are Canadian physical activity recommendations for adults aged 18 – 64 years?
• What are the different types of Activities?
• What is active living?
• How can I be physically active at work?
• What physical activity resources and services are promoted by the Halton Region’s Health Department?

What are Canadian physical activity recommendations for adults aged 18 – 64 years?

• Researchers say adults should accumulate 150 minutes (2 ½ hours) of moderate- to vigorous-activity every week to stay healthy or improve your health.
• Add up your activities during the day in periods of at least 10 minutes each. Start slowly… and build up!
• At least twice a week include activities that strengthen your muscles and bones such as lifting weights, climbing stairs, digging in the garden, and yoga.
• For more ideas, check out more Tips to Get Active  
• More is better!

• Moderate physical activity will cause adults to sweat a little and breathe harder.  Activities like: skating, raking leaves, swimming and bike riding
• Vigorous physical activity will cause adults to sweat and be ‘out of breath’.  Activities like: jogging, hockey, basketball and cross-country skiing

What is active living?

Active living is a way of life where being active is natural, and happens everyday.

• Walking, biking, or in-line skating to work, school, library, swimming lessons, restaurant, mall, movie theatre, grocery store, or any other place that’s within a 10 minute driving distance.
  • When you get there, take the stairs instead of the elevator or escalator.
  • When shopping –use a basket instead of a shopping cart (use those arm muscles!).
  • If the place is too far, try taking the bus or train.
  • When driving, park further away from the entrance.
• Playing a game, doing an activity, or going for a walk with friends, family and/or pets instead of sitting in front of the television or computer. If you watch TV, do some strengthening exercises, stretches, or march on the spot during commercial breaks.
• Trying some light stretches in the morning and in the evening.
• Turning up the stereo and dancing, doing housework, or both!
• Try gardening and yard work -on your balcony, in your backyard, at a community garden.
• Volunteering – canvassing for the cancer society, dropping off flyers for an organization, packing food for a food bank, or helping with a community clean-up project.

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How can I incorporate physical activity at work?

• Walk, bike, or in-line skate to work.
• Take the stairs instead of the elevator or escalator.
• Park further away from the entrance.
• Stretch at your break.
• Take a walk on your lunch hour.
• If available, join a gym, activity or sport at your workplace.
• Stand or stretch while talking on the phone.
• Walk to meet someone to discuss work rather than calling or emailing.
• Count the number of steps you take at work by using a pedometer.

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What physical activity resources and services are promoted by Halton Region Health Department?

• Family Fun in Halton 1.3MB (order resource)
• Stressed? Cope with Life's "ups and downs" in Healthy Ways 670KB (order resource)
• Stretching an Important Part of Physical Activity 1.2MB ( order resource)
• What's Holding You Back? 1.9MB (order resource )
• Canadian Physical Activity Guidelines for Adults 18-64 Years 291KB (order resource)
• Physical Activity Readiness Questionnaire 

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