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Health Information and Tools >  Fitness: Getting and Staying Active

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Fitness: Getting and Staying Active

Overview

What is "being active"?

Being physically active means doing any kind of activity that gets your body moving. There are different kinds of physical activity. Aerobic activities strengthen your heart and lungs and build up your endurance. Strength training activities help tone and strengthen your muscles and bones. Stretching helps you be more flexible.

What are the benefits of being active?

Being active is one of the best things you can do to get fit and stay healthy. It helps you feel stronger and have more energy. It can help you lose fat, build muscle, and reach a healthy weight. Being active may also help you feel better, sleep better, and focus.

How much physical activity can help you get fit and stay healthy?

How often you do aerobic exercise depends on how much time you have, how hard you exercise, and how long you exercise. It also depends on your overall goals.

Aerobic exercise includes walking, running, cycling, swimming, and dancing.

Try to do moderate to vigorous activity for at least 2½ hours a week. You can choose to do one or both types of activity. And it's fine to be active in shorter periods of time throughout the day and week that add up to the recommended goals.

How long each exercise session lasts depends on how hard you exercise. If you exercise at an intense rate, you probably won't exercise as long. You can gradually increase how long you exercise as your endurance increases.

Choose an activity that you enjoy. This will help you stay with your program and meet your goals.

Strength training

Experts say it's best to do exercises to strengthen bones and muscles at least 2 times each week.footnote 1 For example, you could do weight training or stair climbing.

How can you make it easier to get active?

Small changes can make it easier to get active. To start, focus on your reasons—your motivation. Then find things you enjoy doing, like outdoor activities or exercising with a friend. Pick a goal, like walking more, and think of small steps that help you reach your goal. Reward yourself for your success.

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Information about Fitness: Getting and Staying Active

Adapted with permission from copyrighted materials from Healthwise, Incorporated (Healthwise). This information does not replace the advice of a doctor. Healthwise disclaims any warranty and is not responsible or liable for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.

Information about Fitness: Getting and Staying Active

Adaptation Date: 09/09/2024

Adapted By: Alberta Health Services

Adaptation Reviewed By: Alberta Health Services