Canada has released new movement guidelines that take a look at our whole day and how we can make our whole day count in terms of movement and health. The guidelines also look at reducing sedentary and screen time. Check out the guidelines here.
Type of activity |
Examples |
Recommendation |
|
| Vigorous | Sweating and breathing much harder than normal |
Heavy lifting, running or fast bicycling |
Carrying light loads, bicycling at a regular pace, brisk walking (like when you’re late for class) |
| Moderate | Breathing harder than normal, but still able to have a conversation |
Carrying light loads, bicycling at a regular pace, brisk walking (like when you’re late for class) |
|
| Light | No sweating or shortness of breath |
Slow walking, stretching, light gardening, standing |
Several hours per day |
| Muscle Strengthening |
Using major muscle groups |
Sit ups, pushups, weight machines, free weights, resistance bands |
At least 2 times per week |
| Sedentary time | Time not spent moving or standing |
Sitting, reclining or lying down (not including napping or sleeping) |
Less than 8 hours per day |
| Recreational Screen time | Time spent looking at a screen not for work or school |
Watching tv, using a computer, tablet or smartphone during free time |
Less than 3 hours per day |
Wellness is holistic, meaning that small changes in one area of our wellbeing can have trickle-down effects to other areas of our wellbeing. Increasing the amount of time we are physically active and decreasing our sedentary time absolutely has positive impacts on our physical health - decreased risk of cardiovascular diseases and hypertension, increased bone health, improved quality of sleep - but it also improves our mental health and cognition, which can have positive impacts on academic success as a post-secondary student.
Benefits to Mental Health
- Increased happiness and positive emotional wellbeing
- Decreased symptoms of depression and anxiety
- Reduced impact of stress
Benefits to Academics
- Increased memory
- Increased ability to think and process and learn new things
- Increased attention span
There are many barriers that can limit the amount of physical activity we incorporate into our lives. Things like motivation and energy, the knowledge of what to do, confidence, stress and heavy academic workloads are just a few.
Here are some tips to help increase physical activity and reduce sedentary time that might help
- Pick something that is fun! Physical activity should be enjoyable, don’t do something you hate.
- Rethink the type of physical activity you do
- join organized sports like intramurals or a community league
- play impromptu backyard games with friends
- no equipment, no problem, try body weight exercises or stretching at home
- park a little further away from school and walk or get off the bus one stop early
- dance while brushing your teeth
- take a standing break when studying
- stretch before bed
- go for a walk with a friend
ANY increase in physical activity and decrease in sedentary time can improve health!