HEALTH TIP #3:

PHYSICAL ACTIVITY AND HEALTH

Physical activity plays a huge role in reducing the risk of developing chronic disease as well as improving mental health. The more physical activity you do the greater the health benefits you will gain.

The new Canadian Physical Activity Guidelines recommend that adults ages 18 to 64 should accumulate at least 150 minutes of moderate-to vigorous-intensity cardiovascular activity per week. It is also recommended to add muscle and bone strengthening activities, using major muscle groups, at least 2 days per week.

Here are a few ideas on how you can gradually work on reaching the physical activity guidelines:

·   Do physical activities in bouts of 10 minutes or more to accumulate at least 20 minutes per day

·  At work or when doing errands park your car as far as possible from the entrance

·    Take the stairs instead of the elevator whenever possible

·   Go for a 10 to  15 minute brisk walk or bike ride around the block after dinner, alone or with the family

·   Be active with the family on the weekend (i.e. play soccer, go ice skating, go snow, play tag)

·   Rake the lawn or shovel the snow, and offer to do the same for your neighbor

It’s estimated that if you are inactive and choose to become physically active, you can reduce your risk of heart attack by 35% to 55%. (Reference — Canadian Hearth and Stroke Foundation)

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