THUNDER BAY – How are you doing with that New Year’s Resolution to get in better shape? While some people likely broke their vow almost as fast as they made it, others keep striving away and working to reach their goals. If greater physical fitness is your goal, then today’s news from the Canadian Society for Exercise Physiology (CSEP) is going to offer you some guidelines toward reaching your goals.
The CSEP have announced new Canadian Physical Activity Guidelines.
The new guidelines state children (5-11 years) and youth (12-17 years) require at least 60 minutes of moderate- to vigorous-intensity activity per day while adults (18-64 years) and older adults (65 years and older) must get at least 150 minutes of moderate- to vigorous-intensity physical activity per week. Importantly, Canadians should try and exceed the minimum activity thresholds as the greater the variety, intensity and duration of the physical activity, the greater the health benefit.
“The new Physical Activity Guidelines provide a minimum target to gain substantial heath benefits. Currently, only 9 per cent of boys and 4 per cent of girls accumulate 60 minutes of moderate- to vigorous-intensity physical activity per day,” says Dr. Mark Tremblay, Chair of the Physical Activity Guidelines Committee of the CSEP. “Canadians must add more physical activity to their daily routines to promote and preserve their health and well-being.”
These guidelines are the result of over four years of research analysis funded by several groups including the Public Health Agency of Canada. They provide clear and concise instructions and tips for Canadians to achieve required levels of physical activity.
The new physical activity guidelines state:
Children (5-11 years) and Youth (12-17 years)
- For health benefits, children aged 5-11 years and youth aged 12-17 years should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily. This should include:
- Vigorous-intensity activities 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.
Adults (18-64 years)
- To achieve health benefits, adults aged 18-64 years should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.
- It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week.
- More physical activity provides greater health benefits.
Older Adults (65 years and older)
- To achieve health benefits and improve functional abilities, adults aged 65 years and older should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.
- It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week.
- Those with poor mobility should perform physical activities to enhance balance and prevent falls.
- More physical activity provides greater health benefits
“As leaders in physical activity, we aim to increase the Canadian public’s awareness, adoption and implementation of the Canadian Physical Activity Guidelines,” says Audrey Hicks, President of CSEP. “We’ve worked with numerous partners, including the Healthy Active Living and Obesity (HALO) Research Group at the Children’s Hospital of Eastern Ontario (CHEO), to develop the new Guidelines. Our scientists have undertaken the most rigorous process to date to develop guidelines that reflect the evidence and will truly benefit all Canadians”.
The new Canadian Physical Activity Guidelines can be found online and are downloadable on CSEP’s website: www.csep.ca/guidelines.