Physical Activity for Adults (18-64)

Physical activity is essential for your health and well-being. Being active every day can help:

  • Make your muscles, bones, heart and lungs stronger
  • Give you energy
  • Reduce stress
  • Prevent diseases such as cancer, diabetes, and heart disease
  • Have a healthy pregnancy if you’re pregnant or trying to get pregnant

Move, Sit, Sleep

The Canadian 24-Hour Movement Guidelines for Adults 18-64 years recommends the right amount of movement, sitting, and sleep.

Move (click to expand) »
  • At least 150 minutes of moderate-to-vigorous intensity physical activity (MVPA) a week. MVPA means moving in a way that makes you feel warm and causes your heart rate and breathing to be faster. For example, walking quickly, skating, or playing basketball.
  • At least two days each week, do activities to make muscles and bones stronger. For example, lifting weights or heavy boxes, shovelling, climbing stairs, or yoga.
  • Several hours of light physical activity each day such as sweeping the floor, slow walking, stretching and standing.
Sit (click to expand) »
Sleep (click to expand) »
  • Seven to nine hours of sleep.

All Movement Counts

Physical activity is more than sports and exercise.  All movement during the day counts – even standing.

Sneak in extra activity by:

  • walking, biking, or wheeling to do errands or get to work,
  • walking the dog,
  • planting a garden,
  • playing games with the kids such as tag, hopscotch, or soccer,
  • doing household chores like vacuuming or raking leaves.

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Last updated: 2024-03-27