Physical activity for adults
Being active improves strength, morale, and self-esteem.
Being physically active for at least 150 minutes per week can reduce the risk of chronic disease such as heart disease, some cancers, type 2 diabetes, high blood pressure, and stroke. Physical activity helps older adults maintain independence longer and promotes bone health and positive mental health.
Why physical activity is important?
Physical activity is important because it:
- helps muscles and bones become stronger
- improves memory, concentration, creativity and problem solving skills
- reduces the risk of developing chronic disease such as diabetes and heart disease.
How much physical activity do adults need?
According to the Canadian 24-hour Movement Guidelines for Adults ages 18 to 64 years (Canadian Society for Exercise Physiology), individuals need at least 150 minutes of moderate to vigorous aerobic physical activity per week. It is also beneficial to add muscle and bone strengthen activities using major muscle groups, at least 2 days per week. More physical activity provides greater health benefits.
Canada’s 24-Hour Movement Guidelines for Adults aged 65 years and older (Canadian Society of exercise physiology) recommends at least 150 minutes of moderate to vigorous aerobic physical activity a week. Individuals should also include muscle strengthening activities using major muscle groups at least twice a week. Individuals in this age group are recommended to participate in activities that challenge balance, and engage in several hours of light physical activities, including standing every day.
What is moderate intensity?
Moderate intensity physical activity causes adults to sweat a little and breathe harder, and include activities such as:
- brisk walking
- bike riding
- skating
- water aerobics
- dancing
What is vigorous intensity?
Vigorous intensity physical activity causes adults to sweat and be “out of breath”, and include activities such as:
- running
- swimming
- cross-country skiing
- hockey
- tennis
The intensity of the exercise is dependent upon the effort exerted during the activity.
What are muscle-strengthening activities?
Muscle-strengthening activities build up your muscles. Examples include:
- heavy gardening (digging, shoveling)
- hiking uphill
- climbing stairs
- lifting weights
What are bone-strengthening activities?
With bone-strengthening activities your muscles push against your bones, helping make your bones stronger. Examples include:
- running
- walking
- yoga
- dance
- water-based activities
Tips to help adults and older adults be active
- Use active transportation to get places, including work. Walk, or bike instead of taking the car, whenever you can.
- Join a non-competitive recreational team and take part in regular activity. This is a great opportunity to socialize and be active at the same time.
- Start up or join a walking group at work or in your neighbourhood where you can meet new people and be active at the same time.
- Try something new. If you’ve wanted to try a new activity, consider learning to swim or skate, or try urban poling, or yoga. Check out local opportunities at your local community or recreation centre.
- Get off the sidelines and continue to play with your children and grandchildren. As a role model, you can teach young children key movement skills and help them to develop a lifelong passion for active living.
- Limit the time you spend watching TV or sitting in front of a computer during leisure time.
- Volunteer your time and skills to improve the availability of recreation spaces and programs for you and your family in the community.
- Increase your strength and balance by joining the Stand Up! program in your community.
- Explore urban poling! It involves walking with special walking poles and offers a bit of a twist to traditional walking.
- Try gardening. Not only is it fun and relaxing, but also a great way to keep your muscles and bones healthy.
Consult with a health care provider before beginning any new physical activity.
This item was last modified on March 28, 2024