Physical Activity and Mental Health

Updated October 2026

Regular movement matters for how our bodies work and for how we feel day to day. This post covers what the Canadian guidelines recommend, why so many people fall short, and the general benefits of staying active. It is general education, not medical advice.

CANADIAN PHYSICAL ACTIVITY GUIDELINES

The Canadian 24-Hour Movement Guidelines suggest that adults aim for about 150 minutes of moderate-to-vigorous aerobic activity per week, in bouts of 10 minutes or more, plus muscle and bone-strengthening activities at least two days per week. Children and youth are advised to average 60 minutes of moderate-to-vigorous activity per day, limit recreational screen time, and get enough sleep. Older adults with limited mobility are encouraged to include strength and balance work.

What counts as "moderate" or "vigorous" depends on your age, current fitness and health. A simple check trainers use is the talk test. At a moderate pace you can hold a conversation but would find it hard to sing. At a vigorous pace you can only say a few words before you need a breath.

Surveys at the time of writing found that a minority of Canadian adults met the guidelines. Check the sources below for current figures.

ACTIVITY AND LONG-TERM HEALTH

Public-health agencies list physical inactivity as a risk factor for several long-term health conditions. Body mass index (BMI) is a common screening number, but it is a rough tool. It does not separate muscle from fat, so someone with a lot of muscle can score as overweight. Treat it as one data point, and talk to your doctor about what your numbers mean for you.

BENEFITS OF STAYING ACTIVE

Regular training is associated with:

• Stronger muscles, tendons and ligaments
• Better coordination and neuromuscular control
• Improved endurance
• Better cardiovascular fitness
• Higher bone density

Activity is also linked to mental well-being. The Canadian Psychological Association's Psychology Works fact sheet (linked below) explains that the benefits likely come from a mix of physical, psychological, social and neurological effects, including mood, confidence and social connection. People who move regularly often find it easier to stay consistent with other healthy habits.

If you are returning to activity after a break or an injury, start gradually, and check with your doctor first if you have health concerns.