Physical Activity Guidelines

Canadian Society of Exercise Physiology

www.csep.ca

Endurance Activities help your heart, lungs and circulatory system stay healthy and give you more energy. They range from walking and household chores to organized exercise programs and recreational sports.

Flexibility Activities help you to move easily, keeping your muscles relaxed and your joints mobile. Regular flexibility activities can help you to live better, longer, so that your quality of life and independence are maintained as you get older. Flexibility activities include gentle reaching, bending, and stretching of all your muscle groups.

Strength Activities help your muscles and bones stay strong, improve your posture and help to prevent diseases like osteoporosis. Strength activities are those that make you work your muscles against some kind of resistance, like when you push or pull hard to open a heavy door.

Endurance
Flexibility
Strength
4-7 days per week
4-7 days per week
2-4 days per week
  • Walking
  • Yard and garden work
  • Propelling a wheelchair
  • Cycling
  • Skating
  • Continuous swimming
  • Tennis
  • Dancing
  • Gardening
  • Mopping the floor
  • Yard work
  • Vacuuming
  • Stretching exercises
  • Thai Chi
  • Golf
  • Bowling
  • Yoga
  • Curling
  • Dancing
  • Heavy yard work cutting and piling wood
  • Lifting and carrying groceries (not to mention infants and toddlers!)
  • Climbing stairs
  • Exercises like abdominal curls and push ups
  • Weight training

 

Download a copy of Canada's Physical Activity Guide.

 

 

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