Physical Activity

Leading an active lifestyle is important for preventing chronic diseases. Regular physical activity can:

• Prevent some types of  cancer, type 2 diabetes, and heart disease
• Reduce stress
• Improve heart and lung functioning
• Improve energy levels
• Help reach and maintain a healthy body weight
• Improve mental health and wellbeing

The Canadian 24-Hour Movement Guidelines for Adults (18-64 years) recommends:

• accumulating at least 150 minutes of moderate to vigorous intensity aerobic physical activity per week
• including muscle and bone strengthening activities at least twice a week
• adding more physical activity to achieve greater health benefits

Walking is a recommended physical activity as it is free, easy and has a relatively low risk of injury. Walking can be done throughout the life course, and is a popular activity as we get older.

For more information view the infographic, the Health Benefits of Walking.

Sedentary Behaviour

Sedentary behaviours include activities in a seated or reclined posture that require little energy expenditure while being awake. Examples include sitting in a car, sitting at a desk at work, sitting to watch TV or use a computer (screen time). Sedentary behaviour is distinct from being physically inactive as it is possible to meet physical activity guidelines and still spend a large amount of time sitting.

Excessive sedentary behaviour can have negative effects on health. A national study shows that Canadians spend, on average, up to 10 hours per day sitting. Evidence specific to Alberta shows that Albertans spend on average 9 hours on week days and 8.25 hours on weekends being sedentary. 1/3 of Albertans are sedentary for greater than 10 hours per day.

Finding ways to break up sitting time is important for maintaining good health and wellbeing. As a health professional it is important that we promote the message of moving more and sitting less:

• Challenge the norm of sitting; encourage your patient to find ways to break up the amount of sitting they do each day.
• Modify our environments (and our thinking) so they are less supportive of excessive sitting.
• Discuss sedentary behaviour through health, behavioural, and cultural lenses

Information for Albertans