Move more

What is physical activity?

Physical activity is using energy to move the body. It includes exercise, which is planned and structured for the purpose of improving fitness, and any movement or activity in daily life. Physical activity can include walking, dancing, gardening, cleaning, and many other leisure or work activities that make your heart rate and breathing rate increase.

What are the benefits of being physically active?

Being active in combination with healthy eating can help maintain a healthy body weight. The benefits of physical activity, however, extend far beyond what your body looks like.

Physical activity can:

• improve your mental and emotional health by relieving stress, improving your mood, helping you sleep better, and helping you concentrate
• reduce the risk of common diseases like cardiovascular disease, osteoporosis, and diabetes
• improve your self-confidence, enhance intimate relationships, build social connections, and help recover from injury and illness
• help protect against a variety of of cancers

Which cancers can be prevented?

There is strong evidence that physical activity protects against colon, endometrium and post-menopausal breast cancers. Evidence also suggests that physical activity can help prevent bladder, lung, liver, kidney, stomach, and esophagus cancers. Physical activity has also shown to be protective against several other cancers by preventing excess body weight and sedentary behavior.

Physical inactivity is the second biggest contributor to preventable cancer cases in Canada (smoking causes the most cancer cases of all modifiable risk factors). At least 7 out of 10 adults are not active enough and do not meet the Canadian Physical Activity Guidelines. As an example, we can prevent around 450 cancer cases in 2038 if all Manitobans are physically active, starting today.

How does physical activity prevent cancer?

Being active can help reduce the risk of cancer by:

• reducing chronic inflammation [slow, long-term inflammation in the body lasting for several months to years]
• improving immune system function
• maintaining healthy hormone levels, like estrogen and insulin

How much physical activity should I do?                             

To help protect against cancer and other chronic diseases:

• do at least 2 hours and 30 minutes of moderate to vigorous intensity aerobic physical activity throughout the week or
• do at least 1 hour and 15 minutes of vigorous intensity aerobic physical activity throughout the week or
• do an equivalent combination of moderate and vigorous intensity physical activity

Aerobic activity is a form of steady exercise like running, walking, swimming, biking, etc. and should be done for at least 10 minutes. More exercise is usually better for health benefits.

How can I fit physical activity in my life?

Given all the health benefits, why aren’t we more active? People report a lack of confidence in their ability, fear of injury, lack of social support, and lack of motivation and resources as barriers to being physically active.  Cold weather conditions, costly gym memberships, and lack of time are some of the most common barriers for Manitobans to incorporate more physical activity into their life. On really busy days, it can even seem impossible to go for a quick walk. It is important to understand that even a small amount of physical activity is good for your physical and mental health. Here are some ways to fit physical activity into your daily routine.