Canada’s Heart and Stroke Foundation recommends adults aged 18 and over get 30 – 60 minutes of physical activity almost every day – only about half an hour for vigorous activity and an hour for lighter activity. Doing so can improve and maintain your health as well as reduce your risk of suffering from several diseases that have been scientifically proven to result from a sedentary lifestyle (not to mention a shorter lifespan).

So what does “lighter” and “vigorous” activity mean?

Here’s a chart that shows some examples of possible activities that fit the description:

Light Activities (an hour)
Walking at a leisurely pace
Low intensity gardening
Gentle stretching
Bowling

More Intensive Activities (around 45 minutes)
Brisk walking or hiking
Riding a bike
Raking leaves
Dancing

Vigorous activities (about half an hour). You should be breathing hard, sweating and your heart rate should be accelerated.
Spinning
Kickboxing and marital arts
Jogging and running
Fast swimming

Obviously, though, it really depends on how much effort you put in to each exercise. Dancing can be vigorous if you go at it hard, and spinning can be less vigorous if you’re slowly pedaling. The Public Health Agency of Canada also recommends that you work on flexibility, strength and endurance on most days of the week to achieve the most health benefits.

However, these guidelines are the bare minimum. If you want to really increase your strength, endurance or lose weight and keep it off, you’ll have to bump up your exercise regimen.

You’ll far exceed the guidelines if you sign up for private or group sessions with one of our Personal Trainers in Toronto – even the free trial class can help you!