Health Canada
Symbol of the Government of Canada
Food and Nutrition

Be Active

Canada's
Food
Guide

To be active every day is a step towards better health and a healthy body weight. It is recommended that adults accumulate at least 2 ½ hours of moderate to vigorous physical activity each week and that children and youth accumulate at least 60 minutes per day. You don't have to do it all at once. Choose a variety of activities spread throughout the week.
Start slowly and build up.

Take a step today...towards being active

Look at these tips to get ideas on ways to be
active every day. Try one of the tips below - or
one of your own - each month over the next
year and see what a difference a small
change can make.

At Home:

  • Spend less time being inactive like watching TV or playing computer games.
  • Stay strong lifting groceries or doing your 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, 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 play group or swimming class with your toddler or child.

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...soccer, basketball, baseball, tennis, badminton, volleyball or whatever you like.

Everywhere:

  • Move more each and every day - every step counts including taking the stairs to do your laundry or walks to the mailbox, video or 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.

Additional Resources: