Integrating physical activity into every day life is essential to helping you maintain a healthy body weight, reduce stress, and avoid chronic diseases.
Infants & Young Children (0-4 years)
Active living does not only mean going to the gym, swimming laps, or playing a sport. An active lifestyle comes from everyday activities, like going for walks, taking the stairs, or doing household chores.
But remember, it is not enough to incorporate physical activity into your life; you must include enough of it. That is why it is so important to take time to find exercises you truly enjoy, this way you will not find it difficult to add it in your daily routine. Below are the Canadian Physical Activity Guidelines that are recommended by age in order for you to realize greater health benefits.
Children (5-11 years) & Youth (12-17 years)
- Physical activity for infants and young children is crucial to healthy growth and development, and their long-term wellbeing.
- Infants should be physically active several times a day – particularly through interactive floor based play.
- Young children should include activities of varied intensity that will help develop their movement skills for a minimum of three hours each day.
Adults (18-64) & Seniors (65+)
- Physical activity habits that are formed early are more likely to last into adulthood.
- Children and youth require a minimum of one hour of moderate to vigorous physical activity each day.
- As we age, physical activity continues to be a vital component to our life, helping our bodies stay strong and helping us live a longer and healthier life.
- Adults and seniors require at least 2.5 hours of moderate to vigorous physical activity a week, in increments of 10 minutes, to achieve the health benefits.
- Seniors need to pay special attention to incorporating balancing exercises, to help maintain their mobility and prevent injury though trips and falls.
Physical Activity Intensity guidelines
- Results in your heart rate raising and you will begin to sweat, but you can still talk.
- Examples include brisk walking or dancing.
- Causes your heart rate to substantial increase, sweat profusely, and you will be out of breath.
- Examples include running, roller blading, or power cycling.
The Canadian Society for Exercise Physiology (CSEP)