Move daily, live fully

Working towards 150 

150 minutes seems like a lot, but if you complete 30 minutes of moderate to vigorous physical activity for five days, you will work up to 150 minutes in no time, and meet the Canadian Physical Activity Guidelines. 

Gradually increasing your physical activity over weeks helps you build confidence, stay motivated, and create a routine that sticks.

It might sound 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

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.

Canada’s 24-Hour Movement Guidelines recommend to add movement throughout your day, including a variety of types and intensities of physical activity:

• 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 this is the minimum amount of moderate to vigorous physical activity we need to stay healthy. Doing more will give you even greater health and fitness. To learn more, download the Canadian 24-Hour Movement Guidelines for Adults (18 to 64).

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

What are some examples of physical activity? 

You should choose different activities to make physical activity more interesting and fun. Move for strength, joy, and connection.

A brisk walk around your neighborhood with your family and friends

Taking up a favourite sport again or learn a new sport

Cycling, whether on a bicycle or a stationary exercise bike

Swimming or aquafit classes

Local events to help you MOVE daily, live fully 

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

• City of Kingston, Spring into Summer
• City of Kingston, Inclusive Fun Fair Project
• Frontenac Park Perimeter Challenge
• Loyalist Township Parks and Recreation Month
• Napanee Heritage 5K and Kids 1-Miler Running Race

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