Adults (18-64 Years)

When life gets busy, 150 minutes a week of aerobic physical activity can seem impossible, but it is easier than you think.  Being physically active doesn't just include planned exercise sessions.  It also includes every day physical activities that get your body moving, such as:

  • gardening
  • housework
  • pushing the lawn mower
  • active transportation (walking and biking). 

Look for ways in your every day routines that can increase your physical activity level.  Start to walk or bike to work, take the stairs instead of the elevator, and park in the farthest spot in the parking lot when you go shopping or at work.  These activities can help you reach the Canadian Physical Activity Guidelines of 150 minutes of aerobic physical activity per week, as long as they were done in bouts of 10 minutes or more and at an intensity that makes you breathe harder and sweat a little (moderate to vigorous intensity).  Aim for doing 30 minutes of aerobic physical activity for at least 5 days a week and you will find that you have more energy, sleep better, feel less stressed and help with maintaining your independence when you get older.  It will also reduce your risk for:

  • high blood pressure
  • Type 2 Diabetes
  • heart and stroke disease
  • colon and breast cancer

It will also help you to maintain a healthy body weight and bone mass.  The more physical activity you do, the greater health benefits there are.

Some of these activities also help to strengthen your muscles and bones.  The guidelines recommend that you strengthen your muscles and bones at least 2 days per week.  This means working the major muscle groups which include your legs, hips, back, abdomen, chest, shoulders, and arms with activities such as: running/jogging, jumping, lifting, weight training, basketball or tennis.

To learn about the Canadian Physical Activity Guidelines, go to