Move Yourself to Better Health


Physical Activity

Move Yourself to Better Health

Outdoor Play For Schools For Workplaces Sedentary Time  Walking 

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Benefits of Being Active

Did you know that being physically active...

Family playing in park

It also helps to lower your risk of...

  • Type 2 diabetes
  • heart disease
  • high blood pressure
  • stroke
  • obesity
  • osteoporosis
  • depression
  • breast cancer
  • colon cancer


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How to Get Started

Start by doing what you can and then look for ways to do more. Try activities that fit easily into your everyday life. For example:

Kids can Move to Better Health too!

People who spend more time moving are often healthier. Limit recreational screen time to 2 hours or less per day.

What is "screen time"?

Screen time is the amount of time spent in front of a screen and includes watching television, using a computer, or playing video games.

We can all spend less time sitting and more time moving.

Some tips for Parents:

Girls

Physical Literacy
What is Physical Literacy? PDF

Infographic courtesy of Active for Life


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How Much is Enough to Achieve Health Benefits?

Following Canada’s Physical Activity Guidelines

Minimum Recommended Amount of Physical Activity

Age

    Guidelines

Infants, toddlers and preschoolers 0-4

How much and how often?

  • Infants (aged less than one year) need to be physically active several times daily – particularly through interactive floor based play.

  • Toddlers (aged 1-2 years) and Preschoolers (aged 3-4 years) need to be physically active for at least 180 minutes at any intensity spread throughout the day.

Children 5-11 and Youth 12-17

How much and how often?

  • At least 60 minutes and up to several hours daily of moderate to vigorous intensity physical activity.

Adults and Older Adults 18-65+

How much and how often?

  • At least 150 minutes a week of moderate to vigorous intensity aerobic physical activity, at least 10 minutes at a time.

A note about intensity

Moderate intensity activities will cause you to sweat a little and breathe harder. Examples include: Brisk walking, playground activities, biking, and skating.

Vigorous intensity activities will cause you to sweat and be 'out of breath'. Examples include: Running, swimming, rollerblading and cross-country skiing.

(Canadian Society of Exercise Physiology (CSEP), 2011)

Canadian Physical Activity Guidelines

Children 5-11 Years Guidlines
Early Years 0-4 Years Guidelines (PDF)
Children 5-11 Years Guidlines
Children 5-11 Years Guidelines (PDF)
Youth 12-17 Years Guidlines
Youth 12-17 Years Guidelines (PDF)

Adults 18-64 Years Guidlines
Adults 18-64 Years Guidelines (PDF)
Older Adults 65 Years and Older Guidlines
Older Adults 65 + Guidelines (PDF)

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Here's How

Write it down - it works and it’s as easy as 1, 2, 3!

1. Write down your goal.

family playing baseball

Start by doing what you can.  Set a goal that suits your life. Choose activities you enjoy.

A goal might be to:

2. Make a plan!

Decide when, where and what you will do. Write it on a calendar where everyone can see it.

Here is a sample plan:

Monday

Tuesday

Wednesday

Thursday

Friday

When: after dinner
Where: neighbourhood
What: go for a bike ride with the kids (30 min)

When: after dinner
Where: neighbourhood
What: go for a walk (30min)

When: after dinner
Where: local park
What: play badminton with the kids (30 min)

When: morning
Where: neighbourhood
What: early morning walk before work (30min)

When: after dinner
Where: local park
What: play baseball with the kids (30min)

3. Keep track of your family’s activities

Tracking helps you keep at it!


INTERACTIVE Physical Activity Planners

Use the physical activity planners to help you stay on track. Print it off or save it to your computer.

Children
Children 5 - 11 (PDF)

Youth
Youth 12-17 (PDF)

Adults 18 and older
Adults 18 and older (PDF)

How to Keep Going

How do I stay motivated?

How do I keep up my energy?

Move Yourself to Better Health!

How do I find time for physical activity?

Trails Map
Durham Trails
Map (PDF)

Worried about the cost?

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In Your Community

Recreation Subsidy in Durham Region

With the participation of municipal and not for profit organizations, recreation subsidization is available in Durham Region to increase the number of residents who can experience the benefits of recreation. Visit here for information and contacts in your community!

Free Activities in YOUR Community