How much physical activity per day do adults need?
How much physical activity per day is needed for adults
Our recommendation
We recommend that all adults aim for 30 minutes per day of moderate intensity activity, which increases the heart rate.
It is good to do a variety of moderate and high intensity activities, as well as strengthening exercises. Find out what activities you enjoy the most and do at least one a day. There are many ways to make exercise a part of your daily routine without going to the gym.
Two people skating outside in winter holding hands
Moderate-intensity aerobic activities
Moderate-intensity aerobic activities require increased effort to breathe and increase the heart rate. When you do this type of activity, you should be able to speak, but not sing.
walk quickly
skate
ride a bike
vacuuming, shoveling snow and other household chores
High intensity aerobic activities
High-intensity aerobic activities make your heart beat a little faster. You won't be able to say more than a few words without having to stop to catch your breath.
to run
to dance
to swim
cross-country skiing
hike uphill or with a heavy backpack
A person exercising in a swimming pool
Two people doing push-ups in a gym
Reinforcement activities
Some activities strengthen your muscles.
do push-ups and sit-ups
lifting weights
dig in the garden
Other activities are used to strengthen your bones.
row
carry grocery bags
to go upstairs
Before embarking on any new exercise program, it is a good idea to consult a healthcare practitioner. Your doctor can suggest activities that are appropriate for your age, fitness, and general health - as well as activities to avoid, if any.
For the Canadian Physical Activity Guidelines, visit the Canadian Society for Exercise Physiology.
How to be active every day without going to the gym
For many people, the best way to stay physically active for the long term is to make exercise a part of their daily routine. Every little bit counts - and it's best to start small.
Try to practice one of the following suggestions each week. You'll find out what inspires you the most, and other activity ideas will likely come to mind.
Replace 30 minutes of watching TV with a 30-minute daily walk
Take advantage of this period to listen to a new podcast or your favorite music.
Move regularly throughout the day
Activate yourself whenever you have the chance: flex your biceps while carrying your grocery bags, do lunges in the hallways, stretch your calves by lifting yourself up on your tiptoes as you stretch out. brush your teeth, do incline push-ups at your desk, or do the chair exercise by leaning against a wall while you talk on the phone or read the newspaper.
Match your exercise periods with certain TV shows
While you watch the show, lift weights or sit-ups, walk on a treadmill, pedal a stationary bike, jump rope, or stretch.
Each season, try a new activity
For example golf, tennis, biking, hiking, walking in malls, dancing, yoga or swimming.
Take the stairs and avoid the elevator
Start with small goals, going down the stairs one day and going up the next day, and work your way up until you can take the stairs in both directions on the same day.
Take at least 10,000 steps per day
Start with a goal of 2,000 to 4,000 steps at a fast pace.
Use a pedometer or other measuring device
Compile your steps and activities to motivate yourself.
Create an activity group at work or at school
For example, you can get together to walk, run, or do yoga, cycling or weight training.
Get to work or school on foot, inline skates, or by bike (at least for part of the trip)
Increase the distance you walk each day until you can cover the entire distance.
Stretch regularly throughout the day
This can help release tension if you have to sit for long hours.
Turn children's playtime into family activity
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