Physical Activity for Adults

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?

  • 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 External Link 
  • More is better!
Definitions
  • 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?

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