Healthy you Adults Active living Tips for adults

Tips for adults

Get moving! Improve your health by being active as part of a healthy lifestyle.

  • Be active at least 2.5 hours a week to achieve health benefits
  • Focus on moderate to vigorous aerobic activity throughout each week, broken into sessions of 10 minutes or more 
  • Get stronger by adding activities that target your muscles and bones at least two days per week
  • Any amount of physical activity will do you some good, but to achieve greater health benefits, do more

Every step counts!

If you’re not active now, adding any amount of physical activity can bring some health benefits.  Take a step in the right direction. Start now and slowly increase your physical activity to meet the recommended levels.


What can you do to get active?

  • 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.
  • Move yourself – use active transportation to get places.   Walk, bike, run instead of taking the car whenever you can.
  • Join a team – take part in sports and recreation activities in groups.  You’ll make new friends and get active at the same time.

Tips to help you get active

  • Choose a variety of physical activities you enjoy. Try different activities until you find the ones that feel right for you. Build them into your daily routine
  • Set a goal and make a plan — pick a time, pick a place and get active. Book a date with a friend to keep on track. Challenging yourself and your activity partner will help you both meet your goals
  • Spread your sessions of moderate to vigorous aerobic activity throughout the week. Do at least 10 minutes of physical activity at a time.
  • Limit the time you spend watching TV or sitting in front of a computer during leisure time
  • Building physical activity into your daily routine can help you increase your activity levels.  For example, walk to work or carry your groceries. Be creative, be active!
  • If you have kids, check if the exercise facilities you are considering have childcare options

Is physical activity safe for everyone?

The recommended level of physical activity applies to all adults aged 18-64 years who do not have a suspected or diagnosed medical condition. These guidelines may be appropriate if you are pregnant. Consult a health professional if you are unsure about the types and amounts of physical activity most appropriate for you.

(source: Public Health Agency of Canada)