Move daily, live fully

How much physical activity do you need?

Canada’s 24-Hour Movement Guidelines show how to balance physical activity, sedentary time and sleep every day to help people live their best lives. The guidelines recommend:

• At least 150 minutes of moderate to vigorous physical activity per week
• Muscle strengthening activities at least twice a week
• Several hours of light physical activity, including standing

Research clearly shows that 150 minutes is the minimum amount of moderate to vigorous physical activity we need to stay healthy. 

150 minutes may seem like a lot, but staying active can be fun! Choose activities you enjoy and even consider trying a sport you always wanted to as a child. 

Tips to reach your 150 minute goal

• Make a weekly activity schedule
• Walk, wheel, or cycle to work or school
• Join a fitness class, recreational team, or play a sport
• Try something new, like a childhood sport you always wanted to do
• Exercise with a friend to stay motivated 

Explore the benefits of physical activity

An active day brings benefits that can significantly improve your overall well-being.  

Benefits of an active day

• Boosted mood
• More energy
• Improved focus
• Increased productivity 

Benefits of regular physical activity

• Increase overall fitness
• Improve mental health and well-being
• Strengthen muscles and bones
• Reduce the risk of chronic disease

Make physical activity enjoyable

Being active doesn’t have to feel like a chore, especially when it brings you joy, connection and elevates your well-being. Read how Sarah, Eric, and Lena make physical activity a meaningful and enjoyable part of their day. 

Be like Sarah, walk with friends!

Research shows that we’re often happier and more motivated to be active when we’re exercising with friends, family or work colleagues, as it helps to foster a sense of community and belonging.

“When I’m walking with my coworkers, I’m so busy chatting, I don’t even notice how many steps I’m doing. I always go farther than I would on my own.” - Sarah

Be like Eric, play to de-stress.

Physical activity like pickleball can give you more than a workout, it can also provide a positive outlet when dealing with daily stressors. Making time for physical activity and socialization can leave you feeling refreshed, boost your mood and make those day-to-day stressors more manageable.

“I always feel happier and more relaxed after a game of pickleball, which helps me have a better night’s sleep.” - Eric

Be like Lena, build it into family time.

Engaging in physical activity as a family doesn’t just support your health and the health of your family, it creates quality time, strengthens relationships and sets the tone for lifelong healthy habits.

“We make physical activity a family priority. Our kids always look forward to family bike rides, and so do I! It’s more than just exercise; it’s how our family connects and creates memories together.” - Lena

Find what physical activity brings you joy, make it social and make it yours.

Local events to help you MOVE daily, live fully 

• Rural Frontenac, Lennox & Addington (RFLA) Hiking Group

• Loyalist Township Parks and Recreation Month
• South Frontenac, Lakes and Trails Festival

Free outdoor fitness classes

• Salsa in the Square, Springer Market Square (Tuesdays)
• Zumba in the Park, Breakwater Park (Thursdays)
• Yoga and Tai Chi, Memorial Centre Farmers' Market (Sundays)
• Yoga in the Park, Battery Park (Sundays) 

Resources to help you MOVE daily, live fully 

• Canada’s 24-Hour Movement Guidelines 
• City of Kingston Activities and Recreation
• Loyalist Township Recreation
• Town of Greater Napanee Recreation
• Frontenac County Recreation Programs and Activities
• Township of Stone Mills Recreation and Leisure
• Township of Central Frontenac Sports and Recreation
• Township of Addington Highlands
• Township of North Frontenac Recreation and Leisure
• Township of South Frontenac Recreation and Leisure
• Township of Frontenac Islands Recreation
• Kingston Gets Active
• YMCA of Eastern Ontario
• ParticipACTION
• Tips to get active