Canada's Physical Activity Guide

Physical activity doesn't have to be hard - simply build time for fitness into your daily routine. Consult Canada's Physical Activity Guides for Children & Youth, Adults or Older Adults to find out how much exercise is right for you. For extra motivation, check out the benefits of fitness or try one of the top 10 ways to get started.

The Benefits of Being Active:
  • Better health
  • Improved fitness
  • Better posture and balance
  • Better self-esteem
  • Weight control
  • Stronger muscles and bones
  • Feeling more energetic
  • Relaxation and reduced stress
  • Continued independent living in later life
The Risks of Being Inactive:
  • Premature death
  • Heart disease
  • Obesity
  • High blood pressure
  • Adult-onset diabetes
  • Osteoporosis
  • Stroke
  • Depression
  • Colon cancer

  1. Walk whenever you can - get off the bus early, use the stairs instead of the elevator.
  2. Reduce inactivity for long periods, like watching TV.
  3. Get up from the couch and stretch out.
  4. Play actively with your kids.
  5. Choose to walk or cycle for short trips.
  6. Start with a 10 minute walk - gradually increase with time.
  7. Find nearby walking and cycling paths and use them!
  8. Observe a physical activity class to see if you want to try it.
  9. Try one class to start - you don't have to make a long-term commitment.
  10. Do the activities you do now, more often!