Canadian 24-Hour Movement Guidelines
Physical activity plays an important role in your health, well-being and quality of life. These tips will help you improve and maintain your health by being physically active every day.
Active time can be social time — look for group activities or classes in your community, or get your family or friends to be active with you. Aerobic activity, like pushing a lawn mower, taking a dance class, or biking to the store, is continuous movement that makes you feel warm and breathe deeply. Strengthening activity, like lifting weights or yoga, keeps muscles and bones strong and prevents bone loss. It will also improve your balance and posture. Practice balance exercises to prevent falls and be more confident in your movement.
Always remember to:
1) Start slow: Start with short times and increase time gradually. As exercises become easier you can increase the difficulty.
2) Use Support: Have a counter, table or sturdy chair available for balance. Gradually decrease the amount of support you use as your balance and confidence improves. Consider using poles, canes, walkers to aid walking and moving.
3) Wear Appropriate Footwear: Supportive shoes/boots with a low wide heel and non-slip soles are important. Be cautious of ice at this time of year. Wear grippers to aid outdoor walking.
4) Listen to Your Body: If you feel pain or if you feel unsteady stop. Do exercises that feel safe and comfortable for you. Pace yourself and rest when needed.
5) Keep Track of Your Progress: It takes 21 times to make a habit and it takes time to build up strength, endurance and confidence. Congratulate yourself on being active.
It is important to note that all types of movement matter, and a balance is required for best health. Replacing sedentary behaviour with additional physical activity and trading light physical activity for more moderate to vigorous physical activity, while preserving sufficient sleep, can provide greater health benefits. Taking small steps and making healthy movement choices throughout the day can make a big impact!
Click here to download the PDF version - 18-64 yearsClick here to download the PDF version - 65+Active time can be social time — look for group activities or classes in your community, or get your family or friends to be active with you. Aerobic activity, like pushing a lawn mower, taking a dance class, or biking to the store, is continuous movement that makes you feel warm and breathe deeply. Strengthening activity, like lifting weights or yoga, keeps muscles and bones strong and prevents bone loss. It will also improve your balance and posture. Practice balance exercises to prevent falls and be more confident in your movement.
Always remember to:
1) Start slow: Start with short times and increase time gradually. As exercises become easier you can increase the difficulty.
2) Use Support: Have a counter, table or sturdy chair available for balance. Gradually decrease the amount of support you use as your balance and confidence improves. Consider using poles, canes, walkers to aid walking and moving.
3) Wear Appropriate Footwear: Supportive shoes/boots with a low wide heel and non-slip soles are important. Be cautious of ice at this time of year. Wear grippers to aid outdoor walking.
4) Listen to Your Body: If you feel pain or if you feel unsteady stop. Do exercises that feel safe and comfortable for you. Pace yourself and rest when needed.
5) Keep Track of Your Progress: It takes 21 times to make a habit and it takes time to build up strength, endurance and confidence. Congratulate yourself on being active.
It is important to note that all types of movement matter, and a balance is required for best health. Replacing sedentary behaviour with additional physical activity and trading light physical activity for more moderate to vigorous physical activity, while preserving sufficient sleep, can provide greater health benefits. Taking small steps and making healthy movement choices throughout the day can make a big impact!
