Canada’s Physical Activity Guidelines
Did you know that 85% of Canadians are not meeting Canada’s physical activity guidelines?
On January 24, 2011, the Canadian Society for Exercise Physiology (CSEP) announced the new Canadian Physical Activity Guidelines which provide guidelines for activity:
- children (5 – 11 years) and youth (12 – 17 years) require at least 60 minutes of moderate to vigorous intensity activity per day
- adults (18-64 years) and older adults (65 years and older) must get at least 150 minutes of moderate to vigorous intensity physical activity per week.
Canadians should try and exceed the minimum activity thresholds as the greater the variety, intensity and duration of the physical activity, the greater the health benefit.
In order to achieve health benefits, the Canadian Physical Activity Guidelines recommends that adults complete approximately 150 minutes a week of moderate-to vigorous-intensity aerobic physical activity. Activity should be competed in bouts of 10 minutes or more.
Moderate-intensity physical activities cause individuals to sweat a little and breathe harder. Examples of these activities include:
- Brisk walking
- Golf, pulling or carrying clubs
- Swimming, recreational
- Mowing lawn, power motor
- Tennis, doubles
- Bicycling 5 to 9 mph, level terrain, or with a few hills
- Scrubbing floors or washing windows
- Weight lifting
Vigorous-intensity physical activities cause individuals to sweat and be ‘out of breath.’ These activities include:
- Speed walking, jogging or running
- Swimming laps
- Mowing lawn, hand mower
- Tennis, singles
- Bicycling more than 10 mph, or on steep uphill terrain
- Moving or pushing furniture
- Circuit training
Not sure? Take the Talk Test
Physical activity can add years to your life and life to your years. The talk test method of measuring intensity is simple. A person who is active at a light intensity level should be able to sing while doing the activity. One who is active at a moderate intensity level should be able to carry on a conversation comfortably while engaging in the activity. If a person becomes winded or too out of breath to carry on a conversation, the activity can be considered vigorous.
For more information and tips check out the guidelines:
