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Canada's Physical Activity Guide

Canada's Physical Activity Guide

Did you know that 63% of Canadians are not getting enough physical activity for optimal health?[1]


Ensure your level of physical activity is right for your stage of life.

How Much Physical Activity Do I Need?

The Canada’s Physical Activity Guide for adults recommends you get 60 minutes of physical activity per day.1 Once you have progressed up to this level you can target more intense physical activity for 30 minutes four times per week.1

Although getting active for one hour sounds like a lot of work, you can add up activities 10 minutes at a time and you will get there faster than you think! The key is to start slowly and talk to your doctor before starting any new exercise program.

To download a copy of the guide for adults click here: Canada’s Physical Activity Guide

20 Ideas for Physical Activity

Here’s a list of 20 ideas for ALL FITNESS LEVELS! Review this list and post your top 5 favourites on the fridge:

  1. Take your dog for a walk or walk with your kids to a nearby/far park.
  2. Get off the bus a few stops early.
  3. Walk 10 minutes (or more!) before eating your lunch or supper.
  4. Visit a nearby community/fitness centre and discover new programs that may interest you.
  5. Get off the elevator at work a few floors early and walk the stairs.
  6. Try skating outside on a lake/river or in a nearby rink.
  7. Take the kids swimming or attend an aqua aerobics class.
  8. Try a yoga, Pilates class, or dance class.
  9. Park your car at the far end of the grocery store.
  10. Mall walk while doing some window shopping.
  11. Walk to a coffee shop that is farther for your morning beverage.
  12. Rollerblade or ride your bike to the store.
  13. Join a team sport.
  14. Hire a personal trainer for ideas and motivation.
  15. Set a schedule and meet a friend to run or walk.
  16. Go snowshoeing, cross country skiing, downhill skiing, or hiking.
  17. Find a local hill for tobogganing you will have to walk up.
  18. Do a few sets of stairs in your home while your infant is napping.
  19. When housecleaning or doing yard work make it a challenge to see if you can sustain a higher heart rate.
  20. During those TV commercial breaks do some abdominal crunches or sit-ups.

Looking for More Information?

Check out our article “Fitness – Get Activated!

Canada’s Physical Activity Guide to Healthy Active Living:

Canadian Fitness & Lifestyle Research Institute

Canadian Society for Exercise Physiology


Canada’s Physical Activity Guide to Healthy Active Living