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Becoming more physically active is easier than you think! Start slowly by adding physical activities that you enjoy into your daily routine and build your way up to 30-60 minutes of moderate activity each day.

Here are some simple ideas for physical activities that anyone can build into their daily routine

Children - activities to try with your children

  • Take stairs instead of elevators
  • Take a walk after supper – and make the walk an adventure
  • Play ball or ball hockey or soccer or go swimming
  • Ride a bike or scooter
  • Rake the leaves, shovel snow or carry groceries together
  • Toboggan or ski or build a "snowman"
  • Organize neighbourhood games to help kids make active choices
  • Dance, dance, dance
  • Bring the kids outdoors to play
  • Work with the neighbours to create a walking "school bus"
  • Leave the car at home when going on short trips

Youth - choose activities you think you might like

  • Walk more – to school, to the mall, to the park, to your friend's house
  • Walk, run or bike, instead of getting a ride with mom or dad
  • Take the dog for a walk
  • Run, jump, skateboard, ski, skate or toboggan
  • Play team sports
  • Go skating, swimming, bike riding or bowling with friends
  • Rake the leaves, shovel snow, or carry the groceries for your parents
  • Take a class like yoga, hip hop, aerobics or gymnastics
  • Check out some activities at the community centre
  • Be active with your friends
  • Put on some music and move
  • Stretch your muscles everyday
  • Try something new like wall climbing or dance classes

Adults - make time to be physically active

  • Walk whenever you can – get off the bus early, use the stairs instead of the elevator
  • Reduce inactivity for long periods, like watching TV
  • Get up from your desk and stretch for a few minutes every hour
  • Play actively with your kids (build a snowman, climb a tree)
  • Choose to walk, wheel or cycle for short trips
  • Take a family walk after dinner – go ice skating Friday nights
  • Find out about walking and cycling paths nearby and use them
  • Try a class at your local recreation centre (squash, belly dancing, boxing, softball)
  • Do the activities you are doing now more often
  • Join a sports league
  • Coach a team

Older adults - maintain your health and independence as you age

  • Do stretch and hold exercises
  • Walk to the Doctor's office or other appointments
  • Try a yoga program on TV
  • Walk to a friend's house for a visit
  • Try a folk dance class at the community centre
  • Walk after supper with grandchildren and their dog
  • Lift some weights or soup cans to strengthen arms
  • Walk to the store and carry home the groceries
  • Join an aqua fitness class at the community centre
  • Go to the mall and take stairs instead of elevator - meet some friends for lunch
  • Do yard work or gardening

Last Updated: 11/08/2017