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 

Regular physical activity for long-term health

Physical activity is one of the best ways to prevent and manage chronic disease. It lowers your risk of conditions like heart disease, stroke, type 2 diabetes, high blood pressure, certain cancers and dementia. If you’re already living with one of these conditions, regular physical activity can help you manage symptoms, avoid complications and improve your quality of life.

Here’s how it works

Cardiovascular disease

• Physical activity strengthens your heart muscle, improves circulation, and lowers blood pressure and cholesterol. This means your heart works more efficiently and is less likely to become diseased.

Type 2 diabetes 

• Regular physical activity improves your body’s sensitivity to insulin and helps manage your blood sugar level. Over time, this can reduce the need for medications and lower the risk of complications.

Dementia and Alzheimer’s disease

• Physical activity boosts blood flow to the brain and supports the growth of new brain cells. It may delay or reduce cognitive decline, especially when combined with a healthy lifestyle.

Whether you're just getting started or already active, every bit of movement counts. Aim for activities you enjoy and can stick with — your body and brain will thank you now and in the future.

Choose physical activity

Three easy hacks to help you be more physically active:

1. Scroll less, stroll more

A 10-minute walk can wake you up more than doom scrolling ever will. Swap one screen break for a walk to boost your energy, move your body, and elevate your mood.

2. Get from Point A to Point B actively

Make your commute count. Walk or bike instead to add physical activity to your day.

Whether heading to work or running errands, skip the parking hassle and enjoy the benefits of an active trip.

3. Join in on playtime or practice with your family

Climb, chase, laugh—whatever gets you moving together! Physical activity with your family builds stronger bonds and enhances quality time while having fun.

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 

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

Group fitness classes and programs (free)

• RFLA Health Group programs
• Yoga and Tai Chi, Memorial Centre Farmers' Market (Sundays)
• Yoga in the Park, Battery Park (Sundays, until Sept. 21, 2025) 
• Fitness Frenzy, City of Kingston (Sept. 22 to Sept. 25, 2025)

Resources to help you MOVE daily, live fully 

• Canada’s 24-Hour Movement Guidelines
• Cataraqui Conservation
• City of Kingston Activities and Recreation
• Cycling Routes in Frontenac
• Explore Ontario By Bike (Frontenac County) 
• 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