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Physical Activity
Introduction
Physical Activity plays a key role in improving mental, social and physical health. In addition, it results in a higher quality of life for all ages by encouraging a culture that is active, healthy and prosperous. Being physically active is beneficial for all of us. The Heart and Stroke Foundation of Canada recognizes physical activity as one of the four modifiable risk factors for coronary heart disease (the other three are high blood pressure, high cholesterol, and smoking). Being physically active not only strengthens your body – it also makes you feel good about yourself (Health Canada). New Brunswickers are encouraged to integrate physical activity into their daily life at home, at school, at work, and at play.
Benefits of Physical Activity
There are many benefits of physical activity:
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It improves our well-being and quality of life |
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Decreases risk factors for coronary disease |
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Improves our overall health |
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Allows us to enjoy the outdoors |
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Provides an opportunity for socializing |
For children, regular physical activity is essential for healthy growth and development. For adults, it allows daily tasks to be accomplished with greater ease and comfort and with less fatigue. For seniors, weight-bearing physical activity reduces the rate of bone loss associated with osteoporosis and regular physical activity maintains strength and flexibility, balance and coordination and can help reduce the risk of falls. Regular physical activity prolongs independent living.
Active and healthy children and youth are healthy learners who achieve better academic results. These students have greater levels of concentration, relaxation and focus. Physical activity curbs undesirable social behaviours. A more physically active population significantly reduces health care costs. Regular physical activity reduces the risk of obesity, heart disease, Type 2 Diabetes, colon cancer, back pain, hypertension, osteoporosis, anxiety, depression and stress.
Family Focused Tips
Becoming physically active or increasing one’s own level of physical activity is very safe for most people. However, some people should check with their doctor before they participate in or begin physical activities. If someone has a medical condition such as diabetes, arthritis, heart abnormalities, it is particularly important to first consult a physician. A Par-Q test is a standard test that can be used by anyone to assess their readiness for physical activity.
Canada’s Physical Activity Guide recommends 30 to 60 minutes of moderate exercise on most days of the week to obtain health benefits. Walking is one of the simplest forms of exercise and yet it is one of the most beneficial exercise. This amount of walking can be broken down into ten minute walks so it can easily fit in a scheduled coffee break.
The Physical Activity Guide provides guidelines on how to achieve better health by making physical activity an important component of daily living. It will also assist inactive New Brunswickers to better understand the need for physical activity, and make informed decisions about taking their first steps. Please visit www.phac-aspc.gc.ca/pau-uap/paguide/ for a copy of Canada’s Physical Activity Guide.
Endurance, Flexibility and Strength Activities:
Canada’s Physical Activity Guide recommends 3 types of activities we need to do to keep our bodies healthy: endurance activities, flexibility activities, and strength activities. Do a variety from each group to get the most health benefits. Canada’s Physical Activity Guide offers you a rainbow of activities to choose from.
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Endurance activities are often known as the cardio activities that strengthen your heart, lungs and circulatory system. Endurance activities also increase your energy level. They range from walking and household chores to organized exercise programs and recreational sports. Examples of endurance activities are: walking, gardening, biking, raking leaves, swimming, dancing , and water aerobics. |
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Flexibility activities are often known as the “stretching activities that help you to move with ease, keeping your joints mobile and, often relax your muscles. Regular flexibility activities can help you to live better, longer, so that your quality of life and independence are maintained as you get older. Examples of flexibility activities are slow and static stretches often used in warm-ups and cool-downs. |
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Strength activities strengthen your muscles and bones, improve your posture and decrease chances of certain diseases such as osteoporosis. Strength activities are those that make you work your muscles against some kind of resistance, like when you push or pull hard to open a heavy door. Examples of strength activities are: heavy yard work, raking and carrying leaves, lifting and carrying groceries, climbing stairs, and weight/strength-training routines. |
Please visit www.phac-aspc.gc.ca/pau-uap/paguide for a copy of
Canada’s Physical Activity Guide.
General Tips
Physical Activity is important for people of all ages. Since many ages are represented in a typical family, it’s the ideal place to promote physical activity. Active families that participate in regular physical activity not only strengthen their bodies and minds they also strengthen their relationships. Shared activities foster togetherness and mutual appreciation.
When parents expose their children to a wide range of activities, they help them cultivate a love for being active that will enable them to stay well as they grow and mature. Children will learn basic motor skills and how to get along with others. So will adults.
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Family physical activity does not have to be organized. Often, it is the unstructured “play” opportunities that are most enjoyable. |
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Visit the toboggan slope in January. |
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Make snow angels in February. |
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Fly a kite in March. |
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Search for signs of spring in April. |
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Walk to the secret fishing hole in May. |
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Grab your binoculars for bird-watching fun in June. |
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Kick a soccer ball on a July evening. |
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Teach your child to swim in August … or let them teach you. |
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Collect maple leaves for pressing in October. |
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Indoors in November? Badminton, anyone? |
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Build a snowman in the sticky snow of December. |
Memories of family fun together will shape a child’s life. They will bring joy to all family members long into the future.
On a Budget?
Physical activity does not need to have any cost associated to it. Consider walking for instance. It is the cheapest and easiest form of physical activity and has been named as the most popular activity by Canadian men and women.
Footwear is the most important budget item to consider. Once you have good footwear and the right clothing, step outdoors and you can walk for free.
It’s essential to use shoes that fit well, cushion the sole, and do not rub on any part of the foot. Sensible socks will also protect your feet.
Walking exercises all parts of the body. Walkers can find time to think and set their mind at ease as well.
Daily physical activity like stair climbing can contribute to your daily goal of being physically active everyday for at least 30 minutes as suggested by Canada’s Physical Activity Guide. Stair climbing also burns twice as many calories as walking does. If you are pressed for time, taking the stairs is often faster than waiting for the elevator. Remember, easy does it starting out. For more information on stair climbing visit www.phac-aspc.gc.ca/sth-evs.
Not Enough Time?
Physical activity is something that everyone can do. You do not need to spend hours at a gym or run a marathon. Consider simple techniques to be physically active every day.
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Take a walk once a day. |
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Spend less time in front of the television and go outside. |
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Play actively with your children. |
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Take the stairs instead of the elevator. |
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Get off the bus early or park the car farther away from your destination. |
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Join friends in a sport activity. |
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Take the dog for a walk or go for a walk with a family member. |
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Add up your activities during the day in periods of at least 10 minutes each. Physical activity does not have to be continuous for 30 to 60 minutes it can be added up in ‘bouts’ of 10 minutes. |
It’s important to enjoy what you do for physical activity. If your chosen activity becomes a chore rather than a treat, chances are you won’t stick with it. Find an activity you like at a time you can manage.
Did you know?
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54% of NB children and youth are not physically active enough to achieve health benefits. |
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63% of NB adults are not physically active enough to gain any significant health benefit. Among adults 20 years and older, NB has the highest rate of inactivity in the country. |
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(Canadian Population Health Initiative; Canadian Fitness and Lifestyle Research Institute, 2001 Physical Activity Monitor) |
Other Resources
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Go Ahead Seniors: |
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Physical Activity Guides: |
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Sport NB: |
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Coalition for Active Living: |
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Wellness, Culture and Sport : |
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Recreation NB: |
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Fitness New Brunswick : |
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NB Trails Council: |
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Active Living Alliance for Canadians with a Disability: |
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Active Living Coalition for Older Adults: |
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Canadian Council for Health and Active Living at Work: |
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Stairway to Health: |
