Fitness

This content is provided courtesy of ParticipACTION. For more fitness information and ideas, visit www.participACTION.com.

Becoming more physically active is easier than you think! Start slowly by adding physical activities that you enjoy into your daily routine and build your way up to 30-60 minutes of moderate activity each day.

Choose a variety of activities from these 3 groups:

 Endurance Flexibility  Strength 
 4-7 days a week 4-7 days a week   4-7 days a week
  • Walking
  • Swimming
  • Skating
  • Cycling
  • Soccer
  • Gardening
  • Yoga
  • Dancing
  • Stretching exercises
  • Gymnastics
  • Lifting children
  • Carrying groceries
  • Rock wall climbing
  • Resistance/weight training

Here are some simple ideas for physical activities that anyone can build into their daily routine

Children - activities to try with your children

  • Take stairs instead of elevators
  • Take a walk after supper – and make the walk an adventure
  • Play ball or ball hockey or soccer or go swimming
  • Ride a bike or scooter
  • Take the leaves, shovel snow or carry groceries together
  • Toboggan or ski or build a "snowman"
  • Organize neighbourhood games to help kids make active choices
  • Dance, dance, dance
  • Bring the kids outdoors to play
  • Work with the neighbours to create a walking "school bus"
  • Leave the car at home when going on short trips

Youth - choose activities you think you might like

  • Walk more – to school, to the mall, to the park, to your friend's house
  • Walk, run or bike, instead of getting a ride with mom or dad
  • Take the dog for a walk
  • Run, jump, skateboard, ski, skate or toboggan
  • Play team sports
  • Go skating, swimming, bike riding or bowling with friends
  • Rake the leaves, shovel snow, or carry the groceries for your parents
  • Take a class like yoga, hip hop, aerobics or gymnastics
  • Check out some activities at the community centre
  • Be active with your friends
  • Put on some music and move
  • Stretch your muscles everyday
  • Try something new like wall climbing or dance classes

Adults - make time to be physically active

  • Walk whenever you can – get off the bus early, use the stairs instead of the elevator
  • Reduce inactivity for long periods, like watching TV
  • Get up from your desk and stretch for a few minutes every hour
  • Play actively with your kids (build a snowman, climb a tree)
  • Choose to walk, wheel or cycle for short trips
  • Take a family walk after dinner – go ice skating Friday nights
  • Find out about walking and cycling paths nearby and use them
  • Try a class at your local recreation centre (squash, belly dancing, boxing, softball)
  • Do the activities you are doing now more often
  • Join a sports league
  • Coach a team

Older adults - maintain your health and independence as you age

  • Do stretch and hold exercises
  • Walk to the Doctor's office or other appointments
  • Try a yoga program on TV
  • Walk to a friend's house for a visit
  • Try a folk dance class at the community centre
  • Walk after supper with grandchildren and their dog
  • Lift some weights or soup cans to strengthen arms
  • Walk to the store and carry home the groceries
  • Join an aqua fitness class at the community centre
  • Go to the mall and take stairs instead of elevator - meet some friends for lunch
  • Do yard work or gardening

Last Updated: 12/16/11