Physical Activity Tips for Adults

Are you looking forward to being more active as warmer weather draws nearer? You can make many active choices throughout the year but a change in seasons often inspires us to get back at it after hibernating! Being active plays an important role in your health, well-being and quality of life. Key tips for ensuring you achieve health benefits with physical activity include:

1. Be active at least 2.5 hours a week to achieve health benefits.
2. Focus on moderate to vigorous aerobic activity throughout each week, broken into sessions of 10 minutes or more.
3. Get stronger by adding activities that target your muscles and bones at least two days per week.

Is there a perfect activity? Each person is different in what gets them moving but the following tips can help you narrow it down.

• Choose a variety of physical activities you enjoy. Try different activities until you find the ones that feel right for you.
• To ensure the health benefits last, get into a routine — go to the pool, hit the gym, join a spin class, join a team or activity club or set a regular run and do some planned exercise.
• A great strategy to stay active is making it social by getting someone to join you. You’ll make new friends and get active at the same time.
• Use active transportation to get around the community. Whenever you can, walk, bike, or run instead of taking the car.
• A moderate approach prevents injuries and promotes greater enjoyment. You can spread your sessions of moderate to vigorous aerobic activity throughout the week. Do at least 10 minutes of physical activity at a time.
• Every step counts so have fun challenging yourself and finding interesting, enjoyable ways to slowly increase your physical activity to meet the recommended levels. If you’re not active now, adding any amount of physical activity can bring some health benefits. Take a step in the right direction.

Live longer! Live healthier! Regular physical activity can help to reduce the risk of premature death and chronic diseases such as coronary heart disease, stroke, hypertension, colon cancer, breast cancer, type-2 diabetes and osteoporosis.

Feel better! Regular physical activity can improve your overall sense of well being by improving fitness levels and self esteem, reducing the effects of stress, increasing energy and contributing to positive mental health.

What is moderate aerobic activity? Moderate-intensity aerobic activity makes you breathe harder and your heart beat faster. You should be able to talk, but not sing. Examples of moderate activity include walking quickly, skating and bike riding.

What is vigorous aerobic activity? Vigorous-intensity aerobic activity makes your heart rate increase quite a bit and you won’t be able to say more than a few words without needing to catch your breath. Examples of vigorous activity include running, basketball, soccer and cross-country skiing.

What are strengthening activities? Muscle-strengthening activities build up your muscles. With bone-strengthening activities, your muscles push and pull against your bones. This helps make your bones stronger. Examples of muscle-strengthening activities include push-ups and sit-ups, lifting weights, climbing stairs and digging in the garden. Examples of bone-strengthening activities include running, walking and yoga.

Is physical activity safe for everyone? The recommended level of physical activity applies to all adults aged 18-64 years who do not have a suspected or diagnosed medical condition. These guidelines may be appropriate if you are pregnant. Consult a health professional if you are unsure about the types and amounts of physical activity most appropriate for you.

Content Sourced from www.canada.ca – Healthy Living – Physical Activity.

Canadian Physical Activity Guidelines were developed by the Canadian Society for Exercise Physiology and are available online under “Canadian Physical Activity Guidelines”.

For more information, contact your local Garrison Petawawa Health Promotion office at 613-687-5511 local 4685 or visit www.CAFconnection.ca/petawawa.