How Active Do You Need To Be?

Canada's Physical Activity Guide provides an excellent definition of how active you need to be for health benefits. In motion has adopted this definition as it is recognised by Health Canada and the Canadian Fitness Lifestyle Research Instititute.

"Scientists say accumulate 60 minutes of physical activity every day to stay healthy or improve your health. As you progress to moderate activities you can cut down to 30 minutes, 4 days a week. Add up your activities in periods of at least 10 minutes each. Start slowly ? and build up."

Very light Effort	Light Effort 60 minutes	Moderate Effort 30-60 minutes	Vigorous Effort 20-30 minutes	Maximum Effort
- strolling - dusting	- light walking - volleyball - easy gardening - stretching	- brisk walking - biking - raking leaves - swimming - dancing - water aerobics	- aerobics - jogging - hockey - basketball - fast swimming - fast dancing	- sprinting - racing

The physical activity guide also suggests to include endurance, flexibility and strength activities for overall fitness.

Endurance: 4-7 days a week
	- continuous activities for your heart, lungs and circulatory system
Flexibility: 4-7 days a week
	- gentle reaching, bending and stretching activities to keep your muscles relaxed and joints mobile
Strength: 2-4 days a week
	- activities against resistance to strengthen muscles and bones and improve posture

 

For an endurance program check out our walking club.

For ideas on flexibility and strength, check out our Fitness Plan section.