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Let’s get moving this spring!

Did you know just 30 minutes of physical activity a day can drastically reduce your risk for many health issues and enhance your mood!

Check out some tips below and start spring off with a new routine! (Tips from the Canadian Physical Activity Guidelines)

Physical activity guidelines - infographic

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Let’s get moving.


Tips for adults age 18-65


  • Aim for 150 minutes of moderate to vigorous intensity physical activity per week.
  • Your 150 minutes can be broken into 10 minute chunks.
  • Include both muscle strengthening (ie. push ups, climb stairs) and bone strengthening exercises (ie. yoga) at least twice times per week.
  • If you haven’t been active in a while, speak to your health-care provider. Start with low intensity (like a walk) and go slow.


Moderate intensity versus high intensity


  • Moderate intensity will make you sweat a bit and breathe a little harder. During this activity you should be able to talk but not sing. Images cycling and walking.
  • Vigorous intensity will cause you to sweat and be out of breath. You probably won’t be able to talk too much. Images basketball player and runner.


Tip: If you haven’t been active, start slow. Try parking further away from the main doors or get off the bus a stop early.


Physical activity provides many benefits


  • It improves mental health, fitness, and strength. Images heart, arm muscle and brain.
  • It reduces your risk of heart disease, high blood pressure, stroke, diabetes, osteoporosis and more. Images needles, heart monitor, ambulance.


Info from Canadian Physical Activity Guidelines. www.csep.ca/guidelines






About the author

Alexis Dobranowski

Alexis Dobranowski is a Communications Advisor at Sunnybrook.