Generating Physical Action : Regenerating Health

"We [Canadians] sit too much. We need to sit less and move more."
"There are many ways to be active, not just going to the gym. If you like dancing, dance. If you like playing with kids, play with kids."
"It is never too late to change bad behaviours. If you just start moving, you will see huge benefits."
Dr.Jean-Philippe Chaput, scientist, Faculty of Medicine, pediatrics, CHEO (Children's Hospital of Eastern Ontario) Research Institute, Ottawa

Canadian adults aren't getting the exercise they need, according to a new report by Participaction. Getty

"Physical activity has really been socially engineered out of our day-to-day lives, from even as simple as the majority of the work we do no longer requires physical labour."
"Can you do two 10- or 15-minute brisk walks? If you do, make sure that you have deodorant or face wipes or dry shampoo at your desk at all times so that that doesn’t become a barrier."
"We’re more sedentary than before. Getting people to move more is always a focus but now we need to also reduce sedentary and sitting behaviour which is also detrimental. [Office workers should take more frequent] standing breaks [or] walking meetings."
ParticipACTION scientist Dr. Leigh Vanderloo

Canada was given a 'D' grade for overall physical activity for people over 18 by researchers studying the activity level of the average person in the country. That average person also rated an 'F' for failing to put in enough moderate-to-vigorous physical action to maintain good health. This, out of the first 'report' on physical action undertaken on the part of the average Canadian adult, by the authors of ParticipACTION.

The non-profit organization had been launched originally as an initiative by the federal government in the 1970s to raise awareness in Canadians of the need to remain active and physically involved throughout the course of a day, every day, for maximizing health. A decade of reports on Canadian adults' activity levels, as well as those of children and youth have all reported dismal exercise habits for the vast preponderance of Canadians of all age groups.

Children and youth rated a 'D+' in 2018, in view of overall physical activity, and this was a rating superior to that of their adult counterparts. Physical fitness in the same two groups was given a miserable 'D' rating. Researchers who released the 2018 ParticipACTION report found that adults in Canada, aware of their inadequate exercise regimens fully 'intended' to reverse the situation for themselves within a six-month period.

ParticipACTION toured across Canada in 2019   Community Better Challenge.

Yet while 68 percent of adults 65 and older claimed their firm intention to become more physically active, a mere 16 percent of adults between ages 18 and 79 (of whom 75 percent claimed their definite intention to embark on a robust exercise regimen) actually carried through their intention. That 16 percent was seen to reach the level of 150 minutes of moderate to vigorous physical activity weekly, comprised of brisk walking, cycling, running and other actions that produce hard breathing and an accelerated heart rate.

The 7,500 daily steps representing the number considered a base requirment to produce a physically active lifestyle was achieve by 52 percent of that group. No guidelines are present relating to sedentary behaviour, but lack of physical action can see the risk of cardiovascular disease, Type 2 diabetes, cancers and all causes of mortality, rise markedly. Dr. Chaput pointed out that adults require at least 150 minutes weekly of physical activity, while children need a daily 60 minutes of moderate to vigorous intensity activity for fitness maintenance.

Dr. Mark Tremblay, director of the Healthy Active Living and Obesity Research program based at the CHEO Research Institute, pointed out his research places Canadian fitness levels as average, compared to the performance of other countries. The fact is that the aging demographics in Canada make it more urgent that physical activity be engaged in, with its positive impact on mental and physical well-being.

Among the elderly, the risks of falls, dementia and poor mobility are mitigated by regular exercise producing a more fit, alert and energetic individual. A recommendation that nursing homes, long-term care homes and extended living facilities provide and promote muscle-and-bone-strengthening activities for their residents, appeared in the report, by the report's authors.

In addition to which recommendations for workplaces to create a "culture of movement", highlighting frequent work breaks to move about, standing desks, and reduced sedentary time in the workplace be seriously considered. The bottom line is that too few Canadians meet guidelines for moderate-to-vigorous daily action. Dr. Chaput stresses there is no need for people to attend a gym daily; rather the focus should be on moving about energetically and consistently, regardless of the type of activity chosen.

Adults who put in more than 7,500 steps per day likely meet physical activity guidelines, but only 52 per cent of adults do this, according to a new report. (Shutterstock/Pavel1964)