Achieve the Health Benefits

If you are active sometimes, but not enough to achieve
the health benefits described in this Handbook:
• Walk whenever you can – get off the bus early, park the car further away or leave it at home, and use the stairs instead of the elevator.
• Reduce inactivity for long periods, like watching TV or using the computer.
• Get up from the couch or your office chair and stretch and bend for a few minutes every hour.
• Start slowly, progress gradually.
• Start with a 10-minute walkgradually increase the time.
• Take the stairs to go up one or two floors at work or on appointments.
• Choose to walk, wheel or cycle for short trips.
• Find out about walking and cycling paths nearby and use them.
Note: If you have an illness that you think might prevent you from becoming more active
than you are now, check out the Physical Activity Readiness Questionnaire at the back of
this Handbook.
• Observe a physical activity class to see if you want to try it.
• Try one class to start – you don’t have to make a long-term commitment.
• Do the activities you are doing now, more often or with more effort.
• Check out the programs and services at the YM/YWCA or community recreation centre
and see if anything interests you.
• Join a friend who is already active at the gym, on the tennis court or in the pool.