Healthy Living in the North

Being a little more active

Four adults walking and jogging on a running track

How can you build 150 minutes of moderate to vigorous physical activity into your week?

For most of us, being a little more active is something that would bring benefits.

I don’t know about you, but it seems far too easy for me to be able to find some reason not to do my recommended 150 minutes per week of moderate to vigorous activity in bouts of 10 minutes or more. This is recommended for all adults, myself included, who are somewhere between 18 and 64 years of age. Well, at least I’m on some part of that spectrum – LOL!

One would think that doing 15 episodes of moderate to vigorous activity in ten minute periods should be easy. It’s easier than you think, but you may need to change your expectations and what you define as “activity.”

The Canadian Physical Activity Guidelines tell us to mix up moderate and vigorous intensity activities while also adding in muscle and bone strengthening:

  • Moderate-intensity physical activities will cause adults to sweat a little and to breathe harder. This includes activities like riding a bike or walking at a pace.
  • Vigorous-intensity physical activities will cause adults to sweat and be “out of breath.” This includes activities like jogging or cross country skiing.
  • Muscle / bone-strengthening activities help to build strength and balance. This includes activities like yoga or working with weights.

Here’s the link to the different guidelines for all ages. There are also very good suggestions for achieving your goals.

Baseball diamond.

What facilities exist in your community to support you to be more active?

So why does it feel so difficult to keep the activity going?

I think life continually gets in the way and while we’re motivated at some periods, there are always competing interests for our time and so it becomes easy to fall out of if it isn’t a part of our routines.

If you build it into your life, health will come!

Looking at the guidelines, it seems that if we try to do things that we are doing anyways in a more vigorous manner, then we might very well be able to meet our goal without having to change much. Vigorously rake the leaves. Take the stairs. Go for a walk at lunch time (even around the worksite or office if need be). Do the housework with gusto. Whatever helps! Perhaps even keep a record of it for a while and set some goals for yourself.

If you can, build some of those more structured activities into your routines, too. Try something new!

It will seem like work until it seems like life. Therefore, make your life the work you need to do for your health and become as active as you can in this moment.

Good luck and keep trying!

Jim Coyle

About Jim Coyle

Jim is a tobacco reduction coordinator with the men’s health program, and has a background in psychiatry and care of the elderly. In former times, Jim was director of care at Simon Fraser Lodge and clinical coordinator at the Brain Injury Group. He came to Canada from Glasgow, Scotland 20 years ago and, when not at work, Jim plays in the band Out of Alba and spends time with his family.

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