#ANADIAN 0HYSICAL !CTIVITY 'UIDELINES - csep.ca

1 WWW csep ca GUIDELINESLet s Talk Intensity!Moderate-intensity physical activities will cause older adults to sweat a little and to breathe harder. Activities like: Brisk walking BicyclingVigorous-intensity physical activities will cause older adults to sweat and be out of breath . Activities like: Cross-country skiing SwimmingNow is the time. Walk, run, or wheel, and embrace a time. Pick a place. Make a plan and move more!; Ta k e u p a f a v o u r i t e s p o r t a g a i n .; Be active with the family! Plan to have active reunions .; Go for a nature hike on the weekend.; Ta k e t h e d o g f o r a w a l k a f t e r d i n n e r.; Join a community urban poling or mall walking group.; Go for a brisk walk around the block after lunch.; Ta k e a d a n c e c l a s s i n t h e a f t e r n o o n.

2 ; Tr a i n f o r a n d p a r t i c i p a t e i n a r u n o r w a l k f o r c h a r i t y !4O ACHIEVE HEALTH BENE TS AND IMPROVE FUNCTIONAL ABILITIES ADULTS AGED YEARS AND OLDER SHOULD ACCUMULATE AT LEAST MINUTES OF MODERATE TO VIGOROUS INTENSITY AEROBIC PHYSICAL ACTIVITY PER WEEK IN BOUTS OF MINUTES OR MORE ' uidelines )T IS ALSO BENE CIAL TO ADD MUSCLE AND BONE STRENGTHENING ACTIVITIES USING MAJOR MUSCLE GROUPS AT LEAST DAYS PER WEEK 4 HOSE WITH POOR MOBILITY SHOULD PERFORM PHYSICAL ACTIVITIES TO ENHANCE BALANCE AND PREVENT FALLS -ORE PHYSICAL ACTIVITY PROVIDES GREATER HEALTH BENE TS Being active for at least 150 minutes per week can help reduce the risk of: Chronic disease (such as high blood pressure and heart disease) and, Premature deathAnd also help to: Maintain functional independence Maintain mobility Improve !

3 Tness Improve or maintain body weight Maintain bone health and, Maintain mental health and feel better&/2 /,$%2 !$5,43 9%!23 /,$%2 #ANADIAN 0 HYSICAL ! ctivity 'UIDELINES242424