How can I stay active?
Print version
(pdf)
Here are some simple pointers on how to stay active:
Set goals!
What do you feel like doing? Do you want to be able to run the next community race? Do you want the energy to play with your children or grandchildren? Do you want to go on a hike in Algonquin Park or at Lake Louise? Take the time to decide on your goals. Make sure that they are S.M.A.R.T. (Specific, Measurable, Achievable, Realistic and Timely). After you set your goals, write down step by step what you need to do to achieve them.
Join a team or club
If you like to be competitive or just enjoy being with a group of people, join a hockey or soccer team, a square dancing class or a running or walking club. Find out what activities your local community centre offers.
Take it slowly!
Try to do some activity every day instead of going for several hours all at once. For example, try to be active for 30 to 60 minutes over the course of your day, most days of the week, instead of trying to do all of your exercise on the weekend. Doing too much at one time can be exhausting, painful and unpleasant. Start slowly and gradually increase the length of time and how often you exercise. Try increasing the intensity by exercising to fast music. Make sure that you include endurance, flexibility and strengthening activities.
Make the small stuff count
Wash your car instead of going through the car wash, and rake the leaves instead of using a blower. Walking your pet, vacuuming, playing in the park with your children and going for a walk to a café after dinner all help to keep you healthy and active.
Get to know your community
Take the time to explore your neighbourhood: smell the flowers, walk or wheel in the park, pick up some garbage, shovel your neighbour's driveway and become involved.
Enjoy the environment
Find a map of the walking and cycling trails in your area. Plan a camping, sea kayaking, canoeing or hiking adventure.
Try active transportation
Be active, and do your part to reduce air pollution. Walk your children to school or cycle to work instead of taking the car. Get off the bus one stop early. Take the stairs instead of the elevator. List the reasons for taking the car, and then decide whether you could walk, cycle, run or in-line skate instead.
Be active with a friend
Choose a partner to be active with who is supportive, positive and has similar activity goals. It is much easier to stay motivated when you have someone to exercise with.
Relax and have fun!
Physical activity doesn't have to be hard work. If you find comfort in nature, walk in a botanic garden or do tai chi in your back yard. If you want to stay home, put on music and dance by yourself or with your partner. If you need to stretch, try yoga or Pilates. If you enjoy water, go for a swim at your local pool. If you enjoy spending time with friends or find comfort in a group, try bowling or line dancing.
Add variety
Doing the same routine over and over again can be boring. To make your exercise more interesting, change your exercise routine every season, sample an activity you have always wanted to try, do different activities to exercise other parts of your body, try a different club, be active at different times of the day or be active with someone new.
Resources
- Active living FAQs (Canadian Health Network)—Check out the “Staying Active” section for ideas to help you include physical activity in your busy lifestyle and stick to being active!
- Get winter active! (Go for Green)—Provides practical information and advice, tools and ideas to help your community to get more active in the winter.
- SummerActive/WinterActive (Public Health Agency of Canada)—Describes physical activity awareness campaigns in summer and winter in each province and territory. Site is updated twice a year. Includes a link to the official SummerActive/WinterActive website.
