Frequently Asked Questions
Physical Activity - Getting Started
I have been physically
inactive – how do I get started?
Improving your health through physical activity
is easier than you think.
Canada’s Physical Activity Guides to Healthy Active
Living (available on the Public Health Agency of
Canada website or through
your local health authority) helps you make wise
choices about physical activity.
Starting slowly is very safe for most people. Not
sure? Consult with your health professional.
Walking (or rolling, if you are in a wheelchair)
is one of the most popular, easiest and most
inexpensive activities. Check with your local
recreation commission (at your local government
office) and/or your local recreation or community
centre for walking and bike trails and other
“getting started” programs and services.
Local events such as community and charity walks,
runs and cycles are also excellent starting points.
Recreation centres and running shoe stores often
offer training clinics to help you prepare for these
events. Check out the brochure racks at the
recreation centres and sporting good stores for
these events and clinics.
SportMed BC and the
PacificSport Group also provide clinics or links
to local events.
Integrating physical activities into your workday
or home schedule is easy – take the stairs instead
of the elevator; bike or walk all or part of the way
to work or to shop/run errands.
How much physical activity do
I need?
You don’t have to be a marathon runner to benefit
from physical activity. For adults, the “ dose” of
physical activity to derive health benefits is 30 minutes a day of moderate activity, most days of the
week. For children and youth, it’s 90 minutes a day
for healthy growth and development. This physical
activity dose doesn’t have to be all at once – 10 to
15 minutes at a time achieves similar results.
There are three types of activities you need to
keep your body healthy:
- endurance;
- flexibility; and,
- strength activities.
The guides provide a range of activities to help
you fit these into your daily routine.
Canada’s Physical Activity Guides to Healthy
Active Living, gives you and your family guidance on
how to achieve a healthy “dose” of physical
activity.
If you are trying to lose weight, more time or
intensity is required. Maintaining or achieving
healthy weights also require healthier food choices.
Canada’s Food Guide to Healthy Eating, available
from Health Canada or your local health authority,
is an excellent complementary resource to the
Canadian Physical Activity Guide.
People starting an exercise program should check
with their doctor or health professional first.
What is British Columbia’s physical
activity rate?
According to the 2002/03 Canadian Community
Health Survey, about 59 percent of British Columbians are active enough to achieve health
benefits (that’s 30 minutes a day of moderate
activity most days of the week). British Columbia is Canada’s most
active province – the national average is 44 percent.
Why should I be more
physically active?
Physical inactivity is a risk factor for many
conditions including heart disease, diabetes,
hypertension, osteoporosis and some cancers.
Children especially need physical activity and
healthy eating habits for healthy growth and
development. According to a recent study, Canadian
child obesity has tripled and child overweightness
has doubled in the last 15 years. About a third of
Canadian children are overweight – and about half of
these children are considered obese.
Diabetes and heart disease are being diagnosed
earlier in life – in fact, type II diabetes, once
called “adult-onset” diabetes is now being diagnosed
in children and youth (relatively unheard of ten
years ago).
Being active also reduces stress, can build your
social network, self-esteem and confidence. For
seniors, keeping active helps them be more
independent – and healthy bones from exercise helps
reduce falls (THE most common injury for seniors).
Physical activity also reduces health care costs
– physical inactivity direct and indirect costs are
almost a half a billion dollars annually in British Columbia and
more than $5 billion in Canada.
For more information:
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