Physical activity for adults (18-64)
Physical activity is essential for your health and well-being. Being active every day can help:
- Make your muscles, bones, heart and lungs stronger
- Give you energy
- Reduce stress
- Prevent diseases such as cancer, diabetes, and heart disease
- Have a healthy pregnancy if you’re pregnant or trying to get pregnant
Move, Sit, Sleep
The Canadian 24-Hour Movement Guidelines for Adults 18-64 years recommends the right amount of movement, sitting, and sleep.
Move
- At least 150 minutes of moderate-to-vigorous intensity physical activity (MVPA) a week. MVPA means moving in a way that makes you feel warm and causes your heart rate and breathing to be faster. For example, walking quickly, skating, or playing basketball.
- At least two days each week, do activities to make muscles and bones stronger. For example, lifting weights or heavy boxes, shovelling, climbing stairs, or yoga.
- Several hours of light physical activity each day such as sweeping the floor, slow walking, stretching and standing.
Sit
- No more than three hours of recreational screen time
- Break up long periods of sitting as much as possible.
Sleep
Seven to nine hours of sleep.
All Movement Counts
Physical activity is more than sports and exercise. All movement during the day counts – even standing.
Sneak in extra activity by:
- walking, biking, or wheeling to do errands or get to work,
- walking the dog,
- planting a garden,
- playing games with the kids such as tag, hopscotch, or soccer,
- doing household chores like vacuuming or raking leaves.