Regular movement is beneficial for everyone from young children to older adults. It’s never too late to start a more active lifestyle and improve your health outcomes. The benefits of regular physical activity go far beyond simply building muscles and include positive effects on your physical, mental, and emotional health. Exercise may also boost your immune system.
BENEFITS OF EXERCISE
For Children (under 18 years):
- Improves academic performance, attention, and memory
- Builds strong muscles and endurance
- Reduces risk of depression
- Helps maintain normal blood sugar levels
- Strengthens bones
- Improves heart and lung health
- Reduces risk of chronic diseases later in life
For Adults (18-64 years):
- Reduces risk of chronic health conditions such as dementia, depression, heart disease, stroke, type 2 diabetes, and several types of cancers
- Improves sleep quality
- Reduces feelings of anxiety
- Reduces blood pressure
- Improves bone health
- Helps maintain a healthy weight
- Improves balance and coordination
Additional Benefits for Older Adults (65 years and older):
- Reduces the rate of bone loss and osteoporosis
- Reduces risk of falls by improving balance, strength, flexibility, coordination
- Prolongs good health and independent living
HOW MUCH IS ENOUGH?
Any amount of physical activity is better than none, but the amount of exercise and the type of physical activity you should engage in depends on several factors including your age. Your healthcare team can advise you on the right amount of physical activity you should get, but the following chart provides general guidance from Health Canada.
| Age Group | Recommendations |
| Infants under 1 year of age |
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| Toddlers aged 1-2 years and preschoolers 3 -4 years |
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| Children 5-11 years and youths 12-17 years |
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| Adults 18 years and older |
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Be active, be healthy, be happy.
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