Stay Active. Be Healthy.

Eat well and be active today and every day!

Eating well and being active work together for a healthier you.

The Benefits of Physical Activity

It’s always a good idea to try and add physical activity to your life, regardless of your age.

Physical activity can:

  • dramatically lower your risk of heart disease and stroke

  • help prevent and control risk factors such as:

  1. high blood pressure

  2. high cholesterol

  3. type 2 diabetes

  4. osteoporosis

  5. certain types of cancer

  6. obesity

  • reduce stress levels

  • increase energy

  • improve sleep

  • improve digestion

Physical activity tends to make you feel better about yourself, which often leads to healthier lifestyle choices.

Whether you have a medical condition or not, you should always speak to your healthcare team before starting a new physical activity routine.

Steps towards better health and a healthy body weight include:

Physical Activity

To be active every day is a step towards better health and a healthy body weight.

According to national standards, the average adult should accumulate at least 2 1/2 hours of moderate to vigorous physical activity, each week and that children and youth accumulate at least 60 minutes per day.

Tips: Stay Active at Home

  • Spend less time being inactive like watching TV or playing computer games.

  • Stay strong while doing basic house hold chores or gardening and yard work.

  • Try a new activity each month. Let one family member pick an activity they would like to try and do this as a group.

  • Plan active outings such as bike rides, runs, walks or hikes.

  • Take your kids to the park and join in their fun – skip, toboggan, push a swing or play tag.

  • Explore the area where you live by taking an afternoon to go hiking or cross country skiing with your family – make it a day trip and take a picnic.

  • Learn from your kids, let them teach you what new activity they learned in gym class.

  • Join a local play group or swimming class with your toddler or child.

Tips: Be Active at Work or School or in your Community

  • Walk wherever you can – get off the bus early and use the stairs.Use the fitness facilities at your school, worksite or local community centre.

  • Check out what workplace exercise programs are available. If none are available organize lunch hour exercise with your coworkers.

  • Check out your local community center for events and activities.

  • Recruit people in your community or at work to join a walking club.

  • Walk at an indoor track or shopping mall if it is too hot or cold outside.

  • Get out and play…hockey, lacrosse, soccer, basketball, baseball, tennis, badminton, volleyball or whatever you like.

Tips: Be Active Everywhere

  • Move more each and every day – every step counts including taking the stairs to do your laundry or walks to the mailbox or local grocery store.

  • Keep flexible – bend and stretch throughout the day or try Tai Chi or yoga.

  • Put on some music and dance.

  • Use a pedometer to track the number of steps you take each day and try to increase them each week.

  • Enjoy activities with family and friends.

Physical activities to try throughout the year:

  • biking

  • gardening/foraging/berry picking

  • golfing

  • hiking

  • inline skating

  • lacrosse

  • hockey

  • baseball, basketball, Frisbee, kickball, soccer, tag, volleyball

  • skipping rope

  • swimming

  • tennis

  • walking

  • water aerobics (aqua fitness)

  • bowling                                

  • skiing

  • dancing                              

  • sledding

  • hiking                              

  • snowshoeing

  • swimming                          

  • snowboarding

  • ice skating                          

  • weight lifting                    

  • stretching

  • mall walking                      

  • tobogganing

  • hockey                               

  • yoga

How much physical activity you need to start being healthy:

Age group Amount of physical activity needed

Toddlers At least 30 minutes per day

Preschoolers At least 60 minutes per day

Children (aged 5 to 11)

Youth (aged 12 to 17) At least 60 minutes per day

Adults (aged 18 to 64) At least 150 minutes per week

Older Adults (aged 65 years and older) At least 150 minutes per week

Note:The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text and information, contained on or available through this web site is for general information purposes only. Source: Government of Canada, Heart & Stroke Foundation Canada, Eat Right Ontario |;;

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