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, shoveling, 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
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.