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Session 5 - Be Physically Active

Part 5 - Take Action and Get Active (Adults: 18 – 64 Years)

To help Canadians move toward healthier lifestyles, the Public Health Agency of Canada (PHAC) supported the Canadian Society for Exercise Physiology (CSEP) in reviewing the latest science on physical activity and in developing new physical activity guidelines. 

Here’s what PHAC and CSEP offer as physical activity guidelines of Canadians between 18 and 64 years:

Physical activity plays an important role in your health, well-being and quality of life. Improve your health by being active as part of a healthy lifestyle.

  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.

Tips to Get Active

The Public Health Agency of Canada (PHAC) and the Canadian Society for Exercise Physiology (CSEP) recommend that adults between 18 and 64 years:

  • Choose a variety of physical activities you enjoy. Try different activities until you find the ones that feel right for you.
  • Get into a routine — go to the pool, hit the gym, join a spin class or set a regular run and do some planned exercise. Make it social by getting someone to join you.
  • Limit the time you spend watching TV or sitting in front of a computer during leisure time.
  • Move yourself — use active transportation to get places. Whenever you can, walk, bike, or run instead of taking the car.
  • Spread your sessions of moderate to vigorous aerobic activity throughout the week. Do at least 10 minutes of physical activity at a time.
  • Join a team — take part in sports and recreation activities in groups. You’ll make new friends and get active at the same time.

For more information or tips to get moving, read the Canadian Physical Activity Guidelines for Adults – 18 to 64 Years.  Also, visit:

Canadian Society for Exercise Physiology

http://www.csep.ca/english/view.asp?x=804

ParticipACTION

https://www.participaction.com/en-ca

Note:  Get Active Tip Sheets for children and youth can be found at http://www.phac-aspc.gc.ca/hp-ps/hl-mvs/pa-ap/04paap-eng.php courtesy of the Public Health Agency of Canada.

Additional Reading

Canadian Physical Activity Guidelines for Adults – 18 to 64 Years

Join the Conversation

Visit the Discussion Forums, where you can post, in a common area, messages to all other community members.   It’s a place for you to interact with others and to discuss the ideas introduced here.

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Other Sessions in Brain Health - Education Series

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