Be More Active
If you aren't physically active most days of the week, then you're automatically doubling your risk of heart attack and stroke. Regular physical activity has been shown to increase HDL ("good") cholesterol levels and to help prevent serious health problems, including heart disease, stroke, diabetes and high blood pressure. You should aim for at least 20 minutes of vigorous activity, 30 minutes of moderate activity or 60 minutes of light activity, 4 to 7 days a week.19
Too busy to exercise?
Like most people, you probably have a busy schedule and are just too busy to go to the gym. But you don't have to follow a structured exercise program to get the health benefits of regular exercise. Research has shown that several short, 10-minute periods of physical activity, spread throughout the day, are just as good for your health as one longer exercise session.20
Being active doesn't have to mean lifting weights or running on a treadmill. All it takes is a few changes in your daily habits to increase your activity levels. Go for a 10-minute walk at lunch, take the stairs instead of the elevator or plan a bike ride with your family after work. Once you start living a more active lifestyle, it won't take long before you're meeting and exceeding your daily activity targets.
The amount of time you should spend exercising depends on the effort you put in, according to the chart below:
Time vs. Effort21
- Very light effort
- Light effort 60 minutes
- Morderate effort 30-60 minutes
- Vigorous effort 20-30 minutes
- Maximum effort
- Strolling
- Dusting
- Light walking
- Volleyball
- Easy gardening
- Stretching
- Brisk walking
- Biking
- Raking leaves
- Swimming
- Dancing
- Water aerobics
- Aerobics
- Jogging
- Hockey
- Basketball
- Fast swimming
- Fast dancing
- Sprinting
- Racing
How does it feel?
How warm am I? What is my breathing like?
- No change from rest state
- Normal breathing
- Starting to feel warm
- Slight increase in breathing rate
- Warmer
- Greater increase in breathing rate
- Quite warm
- More out of breath
- Very hot/perspiring heavily
- Completely out of breath
Range needed to stay healthy
Source: Health Canada: Handbook for Canada's Physical Activity Guide to Healthy Active Living
10 easy ways to get active today!
A busy schedule is no excuse for inactivity. Here are some quick and easy tips to add fitness to your daily routine:
- Walk, bike or rollerblade to work.
- If you commute to work, get off one stop earlier and walk the rest of the way.
- Take the stairs instead of the elevator whenever you can.
- Deliver messages or documents in person.
- Try to start or end each day with some gentle yoga stretches.
- Take a 15 minute walk at lunch or during your coffee break – fresh air and exercise are great stress relievers!
- Running errands? Shop locally so you can walk to the stores.
- At home walk in place while you are watching TV. Take 10 minutes to walk up and down the stairs to get your heart rate going.
- Work in your garden, mow the lawn, rake the leaves, shovel the snow or vacuum the house.
- Enjoy a bike ride, swim or hike with your family – in the winter, lace up your skates.