150 for 150 Are you getting enough? By Marianne Schlottke/ Town of Whitby - Supervisor Fitness Services
Aim for 150 to Celebrate Canada’s 150! Staying physically active is an important part of healthy aging. The Canadian Physical Activity Guidelines set out targets that should be reached daily and weekly for all age groups. Challenge yourself to reach the recommended 150 minutes of physical activity each week by trying something new and fun. Get moving with Participation’s 150 Play List at participaction.com/150-Play-List or try some of the Town of Whitby’s recreation and fitness programs at Whitby.ca/recreation. Celebrate Canada’s 150 throughout the summer with your friends and family by staying active.
The Canadian Physical Activity Guidelines can be viewed in detail at csep.ca. Here is a quick check to see if you are getting enough.
Adults To achieve health benefits, adults should aim for 150 minutes of moderate to vigorous intensity aerobic exercise per week, in sessions of 10 minutes or more. Physical activity that includes muscle and bone strengthening exercises using the major muscle groups should be done at least 2 days per week. Be the sport spectator on the move.
Children and Youth Children and youth should accumulate at least 60 minutes of moderate to vigorous intensity aerobic exercise per day. The physical activity should include vigorous-intensity activities at least 3 days per week, and activities that strengthen muscle and bone at least 3 days per week. Monitor your sport because bench time doesn’t count.
Seniors Adults age 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 per session, to achieve health benefits, and improve functional abilities. Activities that include muscle and bone strengthening using major muscle groups should be done 2 days per week. To increase mobility, activities to enhance balance and prevent falls should be included. Feel younger than you are.
The Whitby Civic Recreation Complex staff are Heart Wise Exercise trained and recommend that you consult a physician before participating in any fitness programs. You may be able to do any physical activity as long as you start slowly and build up gradually. You may need to restrict your activities to those that are safe for you. Talk to your physician about activities that are safe for you and follow your doctors advice.
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