Physical activity is important for healthy aging and helps adults stay active over time. It supports mental well-being, strengthens muscles and bones and helps prevent chronic illness.
Adults ages 19-64 should aim for at least 150 minutes of moderate to vigorous physical activity each week. Moderate to vigorous physical activity involves activities that make you breathe harder and elevate your heart rate, such as brisk walking, dancing or biking. In addition, it is recommended that adults do muscle-strengthening exercises twice per week and spend several hours each day doing light movement. Ideally, this movement will take place throughout your day to break up periods of sedentary time.
There are many ways to get active throughout your day, including:
- Getting active during your work or school day. Check out our Active Living in the Workplace Toolkit that highlights opportunities to incorporate more physical activity at work.
- Participating in active transportation such as walking, rolling and taking the bus when possible.
- Getting outdoors! Try checking out a new trail or park. Spending time outdoors can support both your physical and mental health.
- Setting and maintaining habits that allow you to include movement into your daily routine. Even small bouts of movement, or exercise snacks, can help you to get more active during your day.
- Getting creative! There are so many ways to get active. Explore different activities and programs in your community to find something you enjoy.
- Replacing sedentary screentime with active screentime or a screen-free activity.
Check out the Canadian 24-Hour Movement Guidelines, which are great resources to support getting the right balance between physical activity, sedentary behavior, screen-time and sleep.
Learn about physical activity for toddlers, children and older adults.