When I heard there were going to be new physical activity guidelines for Canada my first question was, why?

Turns out the old guidelines were simply outdated. The new guidelines were developed because of all the new research that has been conducted recently. This new research allowed the scientists to make more specific recommendations about physical activity. The old guidelines also didn’t cover all of the ages, the new ones do. The best reason for the new physical activity guidelines could be that the inactivity crisis needs up-to-date guidelines to better outline the situation.

So, how much physical activity is enough?

After 4 years of research, analysis and development, followed by recommendations from 3 reviews and a widespread consultation process with organizations like the Public Health Agency of Canada [PHAC], Canadian Institutes of Health Research [CIHR], Health Canada, Canadian Society for Exercise Physiology [CSEP] and ParticipACTION the new guidelines were finally ready. The new Canadian guidelines are the most current recommendations for physical activity based on all of the scientific data to date.  

The guidelines are broken down into age categories: Click the category for the guideline information sheet

Children ages 5 – 11            [more for Children]

Youth ages 12 – 17               [more for Youth]

Adults ages 18 – 64               [more for Adults]

Older Adults ages 65 +        [more for Older Adults]

The guidelines for Youth – (12 – 17 Years) state:

• “For health benefits, youth aged 12-17 years should accumulate at least 60 minutes of moderate-to vigorous-intensity physical activity daily.”
• “Vigorous-intensity at least 3 days per week.”
• “Activities that strengthen muscle and bone at least 3 days per week.”
• “MORE daily physical activity provides greater health benefits.”

Once you read the guidelines the next question is, what do they mean by all that? Luckily CSEP made a handy glossary to help clear things up. I’ve taken the liberty of summarizing some of the really crucial terms.

Moderate intensity physical activity – On a scale of 0-10 moderate-intensity activity would put you at about a 5 or 6. The suggested rule of thumb is; when you are at a moderate intensity level you are able to talk but you won’t be able to sing during the activity (you are working hard enough to raise your heart rate).
Try: Active recreation (canoeing, hiking, cross-country skiing, skateboarding, rollerblading) Bike riding (stationary or road) Brisk walking, House and Yard work (pushing a lawn mower) Games that require catching and throwing (baseball, softball).

Vigorous intensity physical activity – On a scale of 0-10 vigorous intensity activity would put you at about a 7 or 8. When you are doing a vigorous intensity activity you won’t be able to say more than a couple words without taking a breath (you’ve raised your heart rate significantly).
Try: Bike riding, martial arts (karate) dancing, jump rope, sports (tennis, ice or field hockey, basketball, swimming, soccer) aerobics, running, games that include running and chasing (flag football).

Muscle strengthening activity – Strength training, resistance training or muscular strength and endurance exercises. Exercises that increase skeletal muscle strength, power, endurance and mass.
Try: Rock climbing, games like tug of war, resistance training with bands, weight machines & hand held weights, push-ups and crunches.

Bone strengthening activity – Activities that produce an impact or tension force on the bones that promote bone growth and strength. Running, jumping rope, and lifting weights are examples of bone-strengthening activities (weight-bearing activities).
Try: Hopping, skipping, jumping, sports (gymnastics, basketball, volleyball, tennis) and Weight training.

The youth guidelines are for all apparently healthy youth (12-17) no matter your gender, race, ethnicity or socio-economic status. The guidelines encourage a variety of activity choices that support development, are safe and fun!

You can get your daily activity through play, games, sport, transportation, recreation, physical education or planned exercise. The activity should be in addition to incidental movement through the day.

Following the recommendations can improve cholesterol levels, blood pressure, body composition, bone density, cardio respiratory and musculoskeletal fitness & aspects of mental health. CSEP says it best, “the potential benefits far exceed the potential risks associated with physical activity.”

Different organizations define “youth” by varying ages so don’t get hung up on terminology. The important thing is to note your age and then look at the appropriate guidelines. I still identify with the term youth, but I’ve cracked my 20’s now so I look at the Adult guidelines (18-64).

It’s totally cool to check with your doc if you have any questions about your daily physical activity.

Remember if you are on the inactive side right now; start slow and work up to the recommended levels. Gradually you can increase the duration, frequency and intensity of your activity!

Want to know more, get some background, investigate the glossary of terms to better understand the guidelines and check out FAQ’s. 

Are you meeting Canada’s new Physical Activity Guidelines? I’d love to hear about your activity in the comments below!

Kenji