No matter your age, ability level or health status, we all need to move and sit less every day to achieve our best health possible. Even small improvements in your physical activity can have positive impacts on overall health, daily functioning and longevity.
To register for an online physical activity program, click here
Disclaimer: Nova Scotia Health offers resources for physical activity and these resources are designed for education purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. Exercises are done at your own risk. You agree to hold Nova Scotia Health harmless from any and all losses, liabilities, injuries, or damages resulting from any and all claims. If you experience dizziness, chest pain, shortness of breath at any time while exercising, you should stop immediately. If you are having pain or health related complaints, please consult a licensed healthcare professional.
See our infographic:
Sit less by moving more
Take an activity break every 30 minutes by adding in movement that gets your heart pumping: stand up to make a phone call, do a household chore, or take a walk around your yard or neighborhood. Add your activity up over the course of the day – it all counts! And remember, some activity is better than none! Here are some resources:
Stay connected while physical distancing
Reach out to a friend or family member and encourage them to be active. Set a time for when you’ll both be doing an activity. Check in afterward to share your accomplishments and support each other’s success.
Try something new
Learning and doing new things supports your mental and physical wellness. Pick an activity that interests you and fits with your abilities. For example, try an exercise video, or try gentle relaxation exercises like deep breathing or yoga to help manage stress.
Accumulate 30 minutes of aerobic physical activity most days
Try walking, cycling, dancing, or something to get your heart rate up. This can be one continuous session or in 10 minute bouts. Work towards getting 150 minutes per week of physical activity and if you are new to exercise, start with something you can do fairly easily and progress slowly.
Try strengthening exercises at least 2x per week
Perform exercises for each major muscle group (chest, back, shoulders, arms, core, hips, legs). Choose a resistance that feels right for you and try 8-12 repetitions.
Add stretching and balance exercises daily
Begin with 5-10 minutes per day and enjoy the benefits of improved mobility, better posture and lower chance of falls.
Try gentle relaxation exercises to help lower stress levels
Spending a few minutes each day doing deep breathing and yoga exercises can have positive effects on mental health, sleep and overall wellness.
Find more resources to support physical activity selected and reviewed by healthcare professionals with Primary Health Care's Community Health Teams here.