SOADI Frontline Training - CAMH - Nicotine Dependence Clinic

SOADI FRONTLINE TRAINING 23
Active Living
Active living means integrating exercise into your everyday life
through common activities. This is especially important for those
who don’t have time for structured exercise or sports.
Many everyday activities can offer health benefits depending on the
length of time and energy spent while doing them. For example, 60
minutes of light activity is needed to be of benefit to your health
while 30 to 60 minutes of moderate or 20 to 30 minutes of vigorous
activity will provide comparable benefit.
Below are some common household activities as compared to
structured, recreational activities at light and moderate intensity.
Very Light Effort Light Effort Moderate Effort Vigorous Effort Maximum Effort
Strolling
Dusting
60 minutes 30‐60 Minutes 20‐30 Minutes
Light walking
Volleyball
Easy gardening
Stretching
Brisk walking
Biking
Raking leaves
Swimming
Dancing
Water aerobics
Range Needed to Stay Healthy
Aerobics
Jogging
Hockey
Basketball
Fast swimming
Fast dancing
Sprinting
Racing
Small Change, Big Difference!
Small changes in your day-to-day life can go a long way to making a
difference to your health:
• Take the stairs whenever possible. This includes at work, the
mall, hotels, or other large buildings. Avoid elevators and
escalators unless you have physical limitations that make them
necessary, or are pressed for time.
• Walk or bike instead of driving, if reasonable.
• Use work breaks wisely. Take a walk alone or invite co-workers
along. Lunch can be divided into 30 minutes for activity and 30
minutes to enjoy eating your lunch.
• Wake up and stretch! Stretch anytime, anywhere, even at work.
Decrease your risk of injury by increasing your flexibility!
• Drink about eight glasses of water per day to stay hydrated.
Sometimes when we think we are hungry, we are actually
thirsty! Drink water before, during, and after activity. Make
water your beverage of choice over pop and sweetened juices.