Getting More Physically Active

Moderate, regular exercise is safe and effective for all of us - it raises your body temperature, gets you breathing more heavily, helps you look and feel better and above all it's enjoyable! Canada's Physical Activity Guide to Healthy Active Living recommends that, to achieve health benefits, adults aged 16 -64 years should accumulate at least 150 minutes of moderate to vigorous intensity aerobic physical activity per week, in bouts of 10 minutes or more.

Here are a few simple guidelines for becoming more physically active:

If you are concerned about where to start, seek the advice of your doctor
Begin with activities that you already know and are comfortable with, like gardening or walking
Start slowly and build up your endurance over time
Stay within your comfort zone - you should be able to talk comfortably while you're active
Listen to how your body feels - you should feel a little tired at the end but not exhausted
Wear shoes and clothing that give you support but still let you move comfortably
Drink plenty of water before, during and after activity
Aim to be active two hours after eating a light meal (eg. going for a walk)

Getting fitter

Why not start with general daily activities, such as parking the car further away or walking your children to school. Aim to increase this by two to three minutes and at a slightly faster pace. You can then increase the number of minutes you do each week. For example if you start with just five minutes of activity each day, aim to increase this to 10 to 15 minutes in the first week, 15 to 20 minutes the next and so on.

If you want to try more vigorous activities, make sure that you're already moderately active for an hour, at least five days a week, then start with 10 to 15 minutes of vigorous activity, three times a week and increase this by just one to two minutes each week. It's best to spread vigorous activity throughout the week and to always have at least one to two days of complete rest, so your body can recover. Activities you might like to try:

Cycling - try cycling with friends and family, it will help to keep you going
Running - go slowly and try running up a few hills!
Badminton - it's a great fat burner and a good social activity too
Swimming - easy on the joints and perfect for giving your heart a great workout!

Getting More Physically Active

Getting More Physically Active

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