Regular Activity. . . What Counts?
- Break down activity to 10-15 minute sessions a few times per day, if needed.
- Do what you can, as every little bit counts! The more you move, the more benefits you'll get!
Canadian Physical Activity Guidelines
|
THE 3 ACTIVITY GROUPS |
||||
| WHAT? | WHEN? | WHY? | SAFETY TIPS | |
|
ENDURANCE
|
Continuous activities that get your heart beating faster:
|
4-7 days a week |
Gives you more energy Helps your heart Helps your lungs Helps you fight off illnesses |
Stretch before and after If you haven’t been active for a while, begin with light activities Use comfortable shoes that give you support Listen to your body: go at your own pace and what feels good and comfortable |
|
FLEXIBILITY
|
Gentle activities that get you reaching, bending and stretching further than your normal motions:
|
4-7 days a week |
Helps you move easier Keeps your muscles relaxed Keeps your joints mobile Helps to maintain your quality of life |
Stretch before and after Stretch slowly without bouncing Hold the stretch for 10-30 seconds Don’t hold your breath Take a book out of the library for stretching exercise ideas Listen to your body: go at your own pace and what feels good and comfortable |
|
STRENGTH
|
Activities that make you work your muscles against resistance:
|
2-4 days a week |
Helps your muscles and bones stay strong Improves your posture Helps prevent diseases |
Stretch before and after Use light weights Don’t hold your breath Take a book out of the library for strength exercise ideas Listen to your body: go at your own pace and what feels good and comfortable |
