Regular physical activity helps you in ​a variety of ways. Not only does it help your physical health, but it also helps improve your brain function and emotional well-being.

There's no right or wrong way to move your body- finding a physical activity you actually enjoy can make a world of difference. CSEP has developed some guidance based on research: adults aged 18-64 years should participate in a range of physical activities (e.g., weight bearing/non-weight bearing, sport and recreation) in a variety of environments (e.g., home/work/community; indoors/outdoors; land/water) and contexts (e.g., leisure, transportation, occupation, household) across all seasons. Adults aged 18-64 years should limit long periods of sedentary behaviours and should practice healthy sleep hygiene (routines, behaviours, and environments conducive to sleeping well).

Cardio (Aerobic Activity)

Activities that raise your heart rate and breathing, helping improve heart, lung, and overall health.

Guideline:

• Aim for at least 150 minutes per week of moderate to vigorous activity

Intensity guide:

• Moderate: Breathing harder, can still talk (e.g., brisk walking, biking)
• Vigorous: Breathing hard, difficult to talk (e.g., running, HIIT, sports)

Examples

Walking, running, cycling, swimming, fitness classes

Benefits:

• Improves heart and lung health
• Reduces risk of cardiovascular disease and type 2 diabetes
• Supports mood, energy, and sleep
• Helps manage blood pressure

Strength Training

Exercises where muscles work against resistance to build strength and endurance.

Guideline:

• At least 2 days per week
• Target major muscle groups

Examples:

Weightlifting, resistance bands, bodyweight exercises (e.g., squats, push-ups)

Benefits:

• Builds muscle strength and endurance
• Supports bone health
• Improves posture and joint stability
• Helps with everyday function (lifting, carrying, movement)

Flexibility & Mobility

Activities that support joint range of motion and movement quality.

Guideline:

• No set minimum, but recommended as part of a balanced routine

Examples:

Stretching, yoga, mobility exercises, foam rolling

Benefits:

• Improves range of motion
• Reduces muscle tension and stiffness
• Supports movement efficiency
• May help reduce injury risk

Reduce Sedentary Time

Long periods of sitting can negatively impact health, even if you’re active.

Guideline:

• Limit sedentary time to 8 hours or less per day
• Break up long periods of sitting as often as possible

Your physical activity can look different depending on your schedule, your campus, and what you enjoy. A routine doesn’t have to be perfect-it just needs to work for you.

Make It Work for Your Life

Choose options that are realistic for your day-to-day routine.

• Schedule your gym sessions for before or after a class so that you are already on campus
• If your schedule is packed- active transport like walking and biking is a great way to build some exercise into the day
• Choose activities that you look forward to

Set Goals

Clear goals make it easier to stay on track. Use the SMART Goal framework: 

• Specific: What activity are you doing?
• Measurable: How often or how long?
• Achievable: Is it realistic for your schedule?
• Relevant: Does it support your wellbeing?
• Time-bound: When will you do it?

Example: “I’ll go to the gym twice this week for 30 minutes after my last class.”

Take a class

Classes take the guesswork out of getting started, just show up and follow along. With built-in structure and a supportive environment, they can make it easier to stay consistent and find what you enjoy.

Make it social

For some people, accountability makes a big difference.

• Join an intramural team or attend group activities
• Plan workouts or walks with friends
• Use shared goals to stay motivated

Thunder Bay

LU Thunder Bay students are entitled to a membership at the Fieldhouse, Hangar and the new Wolves Den during the semesters they are enrolled. There is no additional cost for the membership as it is already covered in your athletic fees. Learn more about the facilities on the Thunderwolves website.

• Campus Rec
• Club Sports
• Modo Yoga

Orillia

Lakehead University Orillia students are able to access the new Fitness Room on the first floor of residence, there is no additional cost to access the fitness room. All students have access to the Orillia Recreation Centre and city FUN Passes. Learn more at the Orillia Thunderwolves website.

• Campus Rec
• Club Sports

Both of our campuses are situated in beautiful landscapes that offer many opportunities to get active outside- in all 4 seasons!

Thunder Bay

• Trails in the area
  • Active transport is also a great way to get moving, spend time outdoors and offset your carbon footprint. The city of Thunder Bay maintains multiuse trails all over the city

• The Outdoor Rec program has an equipment rental depot that all students can take advantage of

Orillia

• Trails in the area
• City of Orillia trails

CSEP Physical Activity Guidelines

Participaction

Mapmyfitness

Freeletics

Nike Training Club

Seven

MindBody for fitness classes near you