Have fun moving— get up and go

The Heart and Stroke Foundation recognizes the importance of physical activity and recommends that Canadians should be active for at least a total of 30 minutes most days of the week, preferably every day.

Reasons to be active
  • Better muscle tone
  • Stress reliever
  • Improved body image
  • Fun
  • More oxygen to the brain
  • Weight control
  • More energy
  • Higher self-esteem
  • Improved circulation
Moderate physical activity may include:
  • Washing and waxing a car for 45 to 60 minutes
  • Washing windows or floors for 45 to 60 minutes
  • Yard work or gardening for 30 to 45 minutes
  • Golfing (without golf cart)
  • Propelling a wheelchair
  • Playing tennis for 30 to 60 minutes
  • Pushing a stroller for 30 minutes
  • Playing volleyball for 45 minutes
  • Walking briskly for 30 minutes
  • Playing basketball for 15 to 20 minutes
  • Bicycling for 30 minutes
  • Continuous swimming for 30 minutes

Physical inactivity contributes to obesity, high blood pressure, and a low level of HDL, the good cholesterol. Even modest levels of physical activity are good for you. When to consult doctor

Normally healthy individuals should not need to consult their doctors prior to getting active, but you should speak to your doctor about your plans if you:

  • Have a heart condition
  • Are 45 or older
  • Are between 35 and 45 and have risk factors such as smoking, high blood pressure, elevated cholesterol, obesity, diabetes, or a family history of heart disease.

If you feel any discomfort when you start your physical activity program, contact your doctor right away.

Last reviewed January 2007.