PHYSICAL ACTIVITY
Our bodies were designed to move so much so that when we’re active a lot of good things happen (e.g., more energy, better mood, greater concentration, etc.) and consequently when we’re inactive a lot of bad things happen (e.g., heart disease, type 2 diabetes, osteoporosis, obesity, etc.).
Experts recommend that EVERYONE SHOULD DO 30 to 60 MINUTES OF PHYSICAL ACTIVITY 7 DAYS A WEEK! This may seem like a lot, especially on days where you’re really busy, BUT, you can still get the benefits of physical activity if you break it up throughout your day. Aim to do 10 minute bouts of physical activity until it adds up to 30 to 60 minutes.
There are a couple of different types of physical activity that are important to our overall health. Health Canada separates them into 3 categories: aerobic endurance, muscular strength, and flexibility.
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Type of Activity
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Number of Days per Week
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Aerobic Endurance
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4-7
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Muscular Strength
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2-4
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Flexibility
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4-7
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Aerobic Endurance
Moving your large muscle groups in a rhythmic fashion for a longer period of time which will help improve your cardiovascular fitness (i.e., how efficiently your heart & blood vessels deliver oxygen to your muscles).
Examples: Walking, running, biking, swimming
Muscular Strength
Loading your skeletal muscles so that they’ll increase in strength, power, endurance, and mass.
Examples: Universal weight machines, dumbbells, resistance bands, free body weight exercises
Flexibility
Stretching your muscles, ligaments, and tendons allowing each of your joints to move through its’ full range of motion.
Examples: Stretching, yoga, pilates, tai chi
NOTE: some activities include all 3 different types of physical activities!
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