Benefits of physical activity

The Canadian Physical Activity Guidelines for children and youth, adults and older adults were developed by the Canadian Society for Exercise Physiology and the Public Health Agency of Canada.

The guidelines are evidence-based and in line with International standards. In order to achieve health benefits, children and youth need to achieve a minimum of 60 minutes moderate to vigorous intensity physical activity each day. This should include:

Vigorous-intensity activity at least three days per week
Muscle and bone strengthening activity at least three days per week.

The goal of 60 minutes per day can be achieved by doing various activities of 10 minutes or more throughout the day. Physical activity benefits include:

Preventing chronic health conditions like Type 2 diabetes, stroke and heart disease
Building strong bones and strengthens muscles
Maintaining flexibility
Achieving a healthy weight
Promoting good posture and balance
Improving fitness
Opportunities to make new friends
Strengthening the heart
Improves self-esteem and increasing relaxation
Enhancing healthy growth and development
Increasing energy levels

Types of physical activity

It's important to do all three types of activities several times each week.

Endurance-vigorous intensity
Activities that strengthen the heart and lungs such as running, rope jumping, fast bicycling and sports like soccer and lacrosse.
Flexibility
Activities that encourage bending, stretching and reaching like gymnastics, yoga, fencing and martial arts.
Strength
Activities that strengthen muscles and bones like climbing, swinging and floor exercises such as sit-ups and push-ups.

Ways to be active

Running is just one form of physical activity. Keeping your body moving with a lot of different types of activity helps develop all parts of the body, prevents boredom and can prevent injuries caused by doing too much of the same kind of activity.

Try some of these activities: