We all know that physical activity has many health benefits – but are we getting enough and how much do we actually need to achieve these health benefits?
Incorporating regular physical activity into our daily routines reduces the risk of chronic diseases like cancer, heart disease, and Type 2 diabetes. Other benefits include:
- decrease your risk of high blood pressure
- maintain a healthy body weight
- increase your mental well-being
Active people are also more productive, sick less often, and at less risk for injury. Basically, becoming more active will improve your overall health, well-being, and quality of life.
The Canadian Society for Exercise Physiology released the Canadian Physical Activity Guidelines in 2011, in an effort to help Canadians become healthier and more active. The guidelines outline the amount and types of physical activity by different age groups that are required to achieve health benefits.
For adults aged 18-64 years, the goal is to accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic activity per week, in intervals of at least 10 minutes or more. The guidelines also recommend adding muscle and bone strengthening activities that use major muscle groups, at least two days per week.
Moderate-intensity activities are those activities that will cause us to sweat a little and breathe harder. These include things like brisk walking and bike riding. Vigorous-intensity activities should cause us to sweat more and be “out of breath.” Activities like jogging, swimming, or cross-country skiing are considered vigorous-intensity and can be included as your endurance and fitness levels increase.
Does 150 minutes of physical activity per week sound overwhelming?
Breaking down the 150 minutes to 30 minutes per day, five days per week may sound more enticing and achievable for some people. In a very motivating visual lecture titled 23 and ½ Hours, Dr. Mike Evans discusses how 30 minutes of physical activity per day is the “single best thing we can do for our health.” If you have not seen the video, it is definitely worth checking out!
For many people who have never led an active lifestyle or played sports, becoming more physically active may seem intimidating, but it doesn’t have to be difficult. Start slow and gradually increase your daily physical activity to meet the guidelines. Move more and sit less throughout the day – remember, every move counts! Being active with co-workers, friends, and family is a great way to achieve your physical activity goals while having fun.
Resources to get you started:
- Canadian Society for Exercise Physiology: Get the guidelines for all ages (kids too!) and start your plan to get active every day.
- The Physical Activity Line: British Columbia’s primary physical activity counselling service and free resource for practical and trusted physical activity information.
- Healthy Families BC: A provincial strategy aimed at improving the health and well-being of British Columbians at every stage of life. The site contains great resources and information for health and wellness.
- ParticipACTION: The national voice of physical activity and sport participation in Canada. Through social marketing and collaborative partnerships, they inspire and support Canadians to live healthy, active lives. Great information and programs available!
This article was first published in A Healthier You, a joint publication of Northern Health and the Prince George Citizen.
About Mandy Levesque
Mandy Levesque is Northern Health’s Lead, Healthy Community Development, Integrated Community Granting. Born and raised in northern Manitoba, Mandy and her family moved to Prince George in 2013. Mandy has a background in public health and health promotion and is a graduate of the University of Saskatchewan. She is passionate about innovation and quality, empowering northern populations, and promoting health and wellness across communities. In her spare time, Mandy enjoys spending time with her family and stays active by taking in the exciting activities, trails, and events northern B.C. has to offer.