Part of being healthy and fit is getting at least 1 hour of physical activity a day.

Everyone can gain the health benefits of physical activity! It doesn’t matter your age, shape or size.

1 Hora de Juego

Regular physical activity has many benefits:

  • It helps to control your weight        
  • It can help you to lose weight
  • Reduce your risk of cardiovascular disease (heart disease and stroke)
    • Regular physical activity can lower your blood pressure and improve your cholesterol levels
  • Reduce your risk of Type 2 Diabetes and Metabolic Syndrome
  • Reduce your risk of some cancers
  • Strengthen your bones and muscles
  • Improve your mental health and mood
  • Improve your ability to do daily activities and prevent falls
  • Increase your chances of living longer

Tips for being physically active:


  • Start slowly- Gradually increase your level of activity and time.
  • Do a variety of aerobic and muscle strengthening activities.
  • Aerobic Activity- Most of your activity should be aerobic activity. Aerobic is sometimes called “cardio” helps with your heart and lung fitness.
    • Some examples are walking, running, swimming and bicycling.
  • Muscle Strengthening Activity- activity that increase skeletal muscle strength, power, endurance and mass. Make sure to work all the different muscles in your body.
    • Some examples are lifting weights, push ups, sit ups, yoga, heavy gardening
  • Drink water- drink lots of water before and after physical activity.
  • Try a variety of physical activity- don’t do the same activity all the time. Different activities work different muscles and challenge your body in different ways.
  • Check with your doctor if you have any health conditions you are concerned about.
  • Make a SMART Goal (see Goal Setting section)