Establish a Minimum Personal Activity Level

  • 30-60 minutes of moderate intensity activity on most, or preferably all, days of the week.
  • Activities need not be continuous; they can be intermittent throughout the day and built up in periods of at least 10 minutes each.

Discover Your Personal Barriers and Work to Overcome Them

  • Identifying and overcoming your barriers to physical activity are critical to being successful  

Set a Personal Physical Activity Goal and Strive to Achieve It

  • Commit to fitting into your favourite jeans, building strength to playing with your grandchildren or increasing endurance to do a 5K walk  

Avoid Trying to do Too Much Too Soon

  • Anyone planning to engage in a physical activity program after a period of inactivity, or if you have any health problems, use tobacco, are a man over 40 or a woman over 50, you are strongly urged to check with a health professional first, as a precaution.
  • When commencing a physical activity program, remember to start slowly and progress gradually.
  • If unsure, refer to the Par-Q medical questionnaire and check with your health professional.  
  • Practice Safety Precautions when Engaging in Activities
  • Ensure that the environment is well lit and safe
  • Warm-up, stretch lightly and wear appropriate clothes and shoes
  • Always wear a helmet when biking, skateboarding or inline skating
  • Be aware of signs of overexertion (difficulty breathing, dizziness, excessive fatigue) - Do not over-exert yourself!
  • Drink plenty of water before, during and after your activity session 

Form a Group and Make it More Fun

  • Involve family members, friends and neighbours to socialize and sustain motivation
  • Involve children in active family activities and games such as hiking or playing tag

Keep Yourself Motivated by Varying Your Activities

  • Try new activities or take up a new hobby such as gardening, dancing or yoga

Make Your School or Work Environment Work for You

  • Make stairways accessible to people as an alternative to using the elevator
  • Request flexible work schedules which enables you to take a lunch break which allows time for physical activity
  • Try performing some relaxing stretches or deep breathing techniques at your desk chair

Make Your Home Environment Work for You

  • Perform physical activities while watching television or during commercial breaks (jumping jacks, jump rope, sit on a stability ball, etc.)
  • Use readily available household products to build strength (soup cans for bicep curls and a strong box for stepping)
  • Other suggestions: mow your lawn with a push mower; wash your dishes by hand once in a while; sweep, dust or vacuum daily (e.g. bedrooms on Monday, living room on Tuesday, dining room on Wednesday, etc.)  

Enjoy Yourself

  • Do whatever you can to make physical activity more enjoyable such as listening to music while being active