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 |
2 – 4 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
Rake 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
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