Canadian Physical Activity Guidelines: How Much Exercise Do You Need?

Regular physical activity is one of the most important things you can do for your health. The Canadian 24-Hour Movement Guidelines provide evidence-based recommendations for how much activity adults need.

Weekly Exercise Recommendations (Adults 18-64)

According to the Canadian Society for Exercise Physiology (CSEP), adults should aim for:

Aerobic Activity

150 min/week

Moderate-to-vigorous intensity aerobic physical activity per week, in bouts of 10 minutes or more.

Strength Training

2 days/week

Muscle and bone strengthening activities using major muscle groups, at least 2 days per week.

Understanding Exercise Intensity

Not sure whatmoderate" orvigorous" means? Here's how to tell:

Moderate Intensity

You can talk but not sing. Your heart rate increases but you're not out of breath.

Examples: Brisk walking, cycling at a casual pace, swimming, dancing, gardening

Vigorous Intensity

You can only say a few words before needing to catch your breath. You're breathing hard and sweating.

Examples: Running, fast cycling, aerobics classes, competitive sports, hiking uphill

Time-Saving Tip

Vigorous activity counts double! 75 minutes of vigorous activity equals 150 minutes of moderate activity. You can also mix both types throughout the week.

Benefits of Regular Physical Activity

Meeting these guidelines is associated with significant health benefits:

Reduced risk of chronic disease " Including heart disease, type 2 diabetes, and certain cancers
Better mental health " Reduced symptoms of anxiety and depression
Improved sleep quality " Fall asleep faster and sleep more deeply
Stronger bones and muscles " Particularly important as we age
Healthy weight management " Combined with balanced nutrition
Improved cognitive function " Better memory and thinking skills

Getting Started: Practical Tips

If you're not currently active, start slowly and build up gradually:

Start Small

Even 10 minutes of activity is beneficial. Start with short walks and gradually increase duration and intensity.

Find Activities You Enjoy

You're more likely to stick with exercise you find fun. Try different activities until you find what works for you.

Build It Into Your Routine

Take stairs instead of elevators, walk or cycle for short trips, have walking meetings, or exercise during lunch breaks.

Exercise with Others

Social support increases motivation. Join a class, find a workout buddy, or participate in community sports.

Reducing Sedentary Time

Beyond exercise, the guidelines also recommend limiting sedentary behavior. Prolonged sitting is associated with health risks even if you exercise regularly.

Break up long periods of sitting every 30 minutes
Stand or walk while on phone calls
Use a standing desk or sit-stand workstation
Limit recreational screen time
Take movement breaks during TV watching

When to Consult a Doctor

Most people can safely begin a moderate exercise program. However, consult a healthcare provider before starting if you:

Have a chronic health condition (heart disease, diabetes, arthritis)
Are over 45 (men) or 55 (women) and haven't been active
Experience chest pain, dizziness, or shortness of breath
Are pregnant or recently gave birth
Have concerns about your ability to exercise safely

Source: Canadian Society for Exercise Physiology (CSEP), Canadian 24-Hour Movement Guidelines. Visit csepguidelines.ca for complete guidelines.