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Turns out the old guidelines were simply outdated.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

Dated, but still relevant my Earth Day blog contribution (oh technology…what a love hate relationship we have).

Ps. Imagine it’s Earth Day while your read! haha

It’s Earth Day today, which is awesome. Any opportunity to turn the world’s attention to the intensifying situation on our planet is good. Although as the cliché goes: “shouldn’t every day be earth day?” – I personally think yes, but that is beside the point.

The Breakdown

• The first Earth Day was celebrated in 1970.
• Roughly 500 million people participate in 180 countries around the world.
• About 6 million Canadians take part in Earth Day.

The Issues

• Advocacy
• Climate Change
• Conservation & Biodiversity
• Education
• Energy
• Food & Agriculture
• Green Economy
• Green Schools
• Recycling & Waste Reduction
• Sustainable Development
• Water

The Physical Activity

I personally see being an “environmentalist” and physically active as two intertwined things. In one of my recent blogs [Road Warrior – Ditching Fuel for Physical] I talk about selling my truck and buying my bike. I love it! Its hard work but I know that it’s good for me and for the planet, so it’s worth it. I’m definitely not saying you shouldn’t ever drive or have a vehicle, but why not try the road less traveled from time to time?

There are a ton of different ways to transport yourself from point A to point B.  You’ve got your “minimalist” methods if you will: walking and jogging/running. There’s your classic “active wheel” methods: biking and rollerblading (I’ve even seen a unicycle dude in Regina). Then there are the stereotypically more youthful and “smaller wheeled active” methods: various shapes and sizes of skateboards (I’m sure you can tell I made up those categories, there’s nothing official about them, but they work for me).

If a commitment to active transportation isn’t for you what about reducing your screen time? You could try taking yourself outside to experience what everyone is so worried about a little more often. 

Some people love the gym and I’m not opposed to it but doing active things outside can be easier, cheaper and more fun. (Almost like you wouldn’t even realize it’s physical activity!) whyn ot try:

• Playing sports in the park with friends
• Swimming at the lake
• Hiking
• Going for a run
• Doing yoga/Tai Chi
• Cutting the grass/gardening
• Walking your dog
• Geocaching
• Mountain biking/rolling hill biking (it’s Saskatchewan)
• Skate/long boarding

And the list goes on. . .Check out Saskatchewan in motion’s 100 Easy Ways to Get Active.

So on Earth Day when the focus is so vast and overwhelming, and you’re just looking for some way to participate on a smaller scale here is an idea for you.

Cheesy as it may sound, reconnect with nature. Go outside, move around, take a look around and hopefully without even realizing it get in your physical activity for the day. It won’t hurt you, just the opposite actually (provided you don’t attempt anything crazy).

Let me know how it goes!

Happy Earth Day!

Kenji

A little over 50 years ago the First World Health Assembly called for an annual “World Health Day” (April 7^th every year). The idea is once a year the World Health Organization (WHO) addresses the health of the global community,  encourages improvements and fosters develpment of real soulitons.

In 2002 the focus of World Health Day was “Move for Health” which means the WHO wanted to help people understand the increasing problem of non-communicable diseases (NDCs), meaning they are not infectious.

Usually these diseases are caused by personal lifestyle, genetics, or environment. The WHO website acknowledged clearly that increasing numbers of physically inactive people contribute to the problem.

“This is due, in part, to a rapid change in lifestyles leading to reduced physical activity, changing diets and increased tobacco use.”

The goal in ‘02 was to make policy makers, the public health community and civil society more aware of the issues. More importantly the WHO wanted to emphasize the importance of fitness and healthy lifestyle.

Check out more on “Move for Health”,  including research that shows physical inactivity is among the main modifiable risk factors for common NCDs (you’ll find advocacy tools too!)

I thought it was important to make the connection between what a huge international organization thinks is important, and what Saskatchewan in motion as a provincial physical activity movement does.

World Health Day 2010 is shining a light on urbanization and health with the campaign “1000 cities-1000 lives”.

• 1000 cities: to open up public spaces to health, whether it be activities in parks, town hall meetings, clean-up campaigns, or closing off portions of streets to motorized vehicles.
• 1000 lives: to collect 1000 stories of urban health champions who have taken action and had a significant impact on health in their cities.

In one way or another the importance of physical activity and healthy lifestyle are consistently represented on World Health Day. So it’s agreed: both the World Health Organization and Saskatchewan in motion know how important regular physical activity is for everyone!

For more on “1000 cities-1000 lives” hit the World Health Day 2010 page. You’ll find tools, additional links and media to help you become a healthy active champion for yourself and your community.

Let me know what you’re going to do in the comments below.

Kenji