Four Ways to Incorporate Healthy Activity into Your Life
As the New Year's resolutions roll around again, the commitment to a more active lifestyle often takes center stage. But achieving this goal doesn't have to be a challenge, according to a physical activity expert from the University of Alberta.
"Every step counts. The key is to engage in activities you genuinely enjoy, as this will ensure your continued participation," says John C. Spence, a professor in the Faculty of Kinesiology, Sport, and Recreation. "This doesn't necessarily mean structured exercise. It can be as simple as walking to your destination or engaging in leisure activities with your children or friends."
The importance of staying active is becoming increasingly evident, as highlighted by the 2025 ParticipACTION Report Card on Physical Activity for Adults, the most comprehensive evaluation of adult physical activity in Canada.
The report estimates that physical inactivity costs Canada $3.9 billion annually in avoidable health-care spending. However, even a 15% increase in physical activity could save nearly $1 billion annually by reducing chronic disease rates.
"We understand that physical inactivity incurs costs for conditions like cardiovascular disease, Type 2 diabetes, and certain mental health issues, including dementia and depression," says Spence, the chief scientific chair of the report.
Beyond its impact on the healthcare system, increased physical activity also enhances community well-being. Engaging in activities like visiting the farmers' market or the mall can foster a stronger sense of connection with neighbors.
"Being out and about contributes to a stronger sense of community as we interact with other people," Spence explains.
The benefits of physical activity extend globally, particularly in advancing the United Nations Sustainable Development Goals. Activities like physical exercise, recreation, and sports are closely linked to various indicators, ranging from gender equality to climate action.
Boosting Daily Routines
On an individual level, the ParticipACTION report card reveals that Canadians need to incorporate more activity into their daily routines and offers practical advice on how to achieve this.
Step Up: Only 32% of adults meet the recommended 7,500 steps per day. The report suggests adding 500 steps to your daily routine, which equates to about five more minutes of walking. This can be achieved by taking an extra lap around the neighborhood when walking your dog or making a conscious effort to walk to a nearby location.
Stay Strong and Balanced: Only 35% of adults meet the recommendations for twice-weekly muscle-strengthening activities, while 31% of people aged 65 and older reported engaging in exercises to strengthen core muscles, which are essential for balance and posture. Spence emphasizes the importance of balance and strength for all ages, especially during winter to prevent slipping. Maintaining muscle mass can also help regulate metabolism and mitigate the onset or effects of Type 2 diabetes.
Resistance training is crucial, and Spence suggests various activities like lifting weights, chair-based exercises, yoga, pilates, balance ball exercises, or even dancing, which can be both fun and beneficial.
Walk the Walk: Active transportation, such as biking or hiking to catch public transport, is a popular choice. 46% of adults reported using active transportation to get where they needed to go. This not only increases step count and improves heart health but also contributes to a healthier environment by reducing carbon emissions.
Get Involved: Volunteering with community sport and recreation organizations is another valuable way to stay active. The ParticipACTION report highlights a concerning finding: the sector has less than half the volunteers it needs, which is particularly alarming for rural or remote communities where most sport and recreation programming relies on volunteers.
Participating in local sports leagues or organizing events like fun runs provides opportunities for children, friends, and neighbors while also promoting physical activity. For instance, refereeing a community league soccer game involves constant movement, resulting in several thousand steps.
A Coordinated Effort for a Healthier Future
Governments, national and provincial sports organizations, and employers can play a significant role in encouraging their citizens to stay active. The report suggests providing standing desks in offices, offering more flexible scheduling and drop-in opportunities for recreational leagues, and designing pedestrian and bike-friendly neighborhoods.
Coordinating policies related to Canada's sport, recreation, and physical activity strategies, such as the National Active Transportation Strategy, 'A Common Vision for increasing physical activity and reducing sedentary living in Canada: Let's Get Moving,' and the Framework for Recreation in Canada, is essential. By aligning these strategies, we can distill recommended actions, leading to tangible benefits and significant impacts for individual Canadians.
