The Importance of Exercise: A Look at Canadian Guidelines
By February the shine on our new year’s resolution has begun to tarnish but one resolution that should remain is the resolve to stay active!
Regular physical activity is essential for maintaining good health, preventing chronic diseases, and enhancing overall quality of life. In Canada, the Canadian Society for Exercise Physiology (CSEP) provides evidence-based guidelines that promote the well-being of individuals across all age groups.
Health Benefits of Exercise
Exercise is a cornerstone of a healthy lifestyle. It has been shown to reduce the risk of chronic diseases such as heart disease, diabetes and certain types of cancer. Regular physical activity also plays a vital role in managing mental health, helping to reduce symptoms of depression, anxiety and stress. Additionally, exercise supports healthy weight management, strengthens bones and muscles, and improves balance and coordination, reducing the risk of falls in older adults.
Canadian Guidelines for Exercise
The CSEP recommends that adults aged 18-64 should engage in at least 150 minutes of moderate-to-vigorous aerobic activity each week. This can be broken down into sessions of at least 10 minutes, spread throughout the week. For additional health benefits, adults should also include muscle-strengthening activities on two or more days per week. These can include exercises such as resistance training, yoga, or activities like dancing.
For children and adolescents (ages 5-17), the guidelines recommend at least 60 minutes of moderate-to-vigorous physical activity daily, with a mix of aerobic, muscle-strengthening and bone-strengthening activities. Encouraging young people to develop a lifelong habit of exercise is crucial for their physical, mental, and emotional well-being.
Older adults (65 and over) are advised to follow similar guidelines but should include activities that improve balance and prevent falls. As physical ability can vary with age, it is important that older adults consult healthcare providers to tailor exercise programs to their individual needs.
Staying Active for Life
Exercise should be viewed as a lifelong commitment, not a short-term goal. While the CSEP guidelines offer a structured approach to physical activity, any movement—whether walking, cycling or playing sports—contributes positively to health. Incorporating regular physical activity into daily routines, along with making time for rest and recovery, is essential for maintaining a healthy body and mind.
Dr. Bhooma Bhayana is a family physician in London and the mother of two young men and proud grandmother of three! She continues to find wonder and enjoyment in family practice despite more than 30 years on the job!