Get Active Your Way Everyday For Life You may find that you have your favorite type of activity-you may love to walk, but don’t feel confident stretching OR you may feel strong from your strength activities but have difficulty doing the endurance activities. You may not have exercised for years and are a little hesitant to begin. Remember the benefits will be gained as you do a variety of activities from each area. Each of us will find different strategies that will help us become more active. Here are some ideas from people that have been successful at including activity in their daily routine:

  • Choose activities that interest you
  • Do activities that are easy to fit in your schedule
  • Do activities that are fun
  • Make a plan for action – take your first step

Is there anything you have been wanting to try? What did you enjoy to do when you were younger? Don’t overhaul your whole schedule. Integrate one activity. Try it out. Make it work for you.

  • Do the activities you are doing now, more often or with more effort
  • Join a friend who is already active
  • Walk whenever you can – get off the bus earlier, park the car farther away, use the stairs..
  • Reduce the length of inactive periods ( less watching TV or using the computer)
  • Get up from the easy chair or office chair and stretch and bend for a few minutes every hour
  • Start slowly, progress gradually
  • Find out about walking and cycling paths or routes near you and use them
  • Watch a group exercise class to see if you want to try one
  • Try one class to start – no long term commitment necessary
  • Check out the programs and services offered by your local recreation department

The best way to keep going once you have taken that first step is to do activities that are easy to fit in your schedule and are fun for you to do. To get the health benefits you want from physical activity, you need to do it regularly, so pick activities that you think you can realistically build into your daily life. Physical activity is an investment in your health. Make it something you want to do, not something you have to do. Think of minutes of activity as dollars in your health bank and make an investment in your healthy today!

Tips For Active Moms

  • Put on some music and dance
  • Switch the TV to an exercise program and follow along
  • Dance along with the children’s shows
  • Walk to a park, push the children on the swings
  • Play chase, tag, hopscotch or skipping
  • Play some lively music during house chores – vacuuming or washing the floors can become quite pleasant
  • Cycle or in-line skate with your children after supper
  • Meet friends for an exercise class while the children go to a play group
  • Stretch and bend while the children are climbing on the play structure
  • Get outside – take the children for a walk (an explore, a “worm walk”, a game of “eye spy”)
  • Get off the bus stop two stops before your destination and walk the rest of the way
  • Take the stairs as much as possible
  • Exercise your muscles while sitting – tighten your abdominals and push the small of your back into the seat back -hold for 30 seconds, repeat throughout the day
  • Stretch your muscles during coffee breaks at work – roll your shoulders, stretch your neck muscles


Tips For Older Adults You are never to old to increase your physical activity! The more you move the better you feel ACTIVE older adults have the function and fitness of those much younger. Physical Activity is one of the most important things you can do to maintain your physical and mental health and quality of life as you get older. Walking, stretching and keeping your muscles in good condition will help you maintain your independence.

  • Choose something that you like to do or want to try
  • Start slowly and gradually build up time until you are able to do 30-60 minutes of moderate activity most days of the week
  • Start with activities you can easily build into your daily routine
  • Get off the bus one stop earlier and walk the rest of the way
  • Move around frequently
  • Stand up and sit down several times in a row to strengthen your legs
  • Do some stretching everyday to increase your flexibility
  • Wheel yourself to the park
  • Do more of what you are already doing
  • Join a mall walking or hall walking program
  • Check out an exercise program specifically geared to older adults

Healthy aging and independent living depend upon physical activity.  

Get Active at Home

  • Create a new morning routine
  • Start your day with 10 minutes of movement. Some stretching and a short walk can be a better boost than caffeine
  • Go for a bike ride
  • Trade in your power mover for a push mower
  • Dance to your favourite “up-beat” music for 10 minutes each day
  • Parents – play catch for fly a kite with your kids
  • Do an exercise routine with leaders on TV
  • Park the car 10 minutes away form the store or leave the car at home and walk, wheel or cycle


Get Active at Work

  • Take stretch breaks during meetings
  • Pretend the elevator is out of service – take the stairs
  • Replace your coffee break with a walking/wheeling break
  • Take a brisk walk before your lunch (about 10 minutes)
  • Contract your stomach and back muscles while sitting in your chair or on the bus
  • Have a “walking meeting” – grab your colleague and discuss business while taking a walk


Get Active at School

  • Support quality daily physical education (QDPE) at your child’s school
  • Encourage teachers to talk about physical activity and active living
  • Encourage the school to open up early so you can “walk the halls” with your kids
  • Create a walking school bus with other parents
  • Students – choose physical education as one of your courses

Get involved in intramural programs