Moving enough: the 150-minute week
Professional review pending Physical activity
The Canadian guideline is 150 minutes of moderate activity a week plus strength work twice a week, and for adults 65 and over, balance practice too. Here's what counts and where to do it free in Regina.
The Canadian Society for Exercise Physiology sets the national guideline, and it is smaller than most people think: 150 minutes a week of moderate-to-vigorous activity. That's five brisk half-hour walks. Perfection is not required; the biggest health gains come from moving at all versus not moving.
The targets
- Adults 18 to 64: at least 150 minutes per week of moderate-to-vigorous aerobic activity, plus muscle-strengthening using major muscle groups at least twice a week.
- Adults 65 and over: the same 150 minutes and twice-weekly strength work, plus activities that challenge balance, because balance is what prevents the falls that end independence.
- Everyone: several hours of light activity, including standing, spread through each day.
The sitting side of the ledger
The same guidelines cap sedentary time: aim for 8 hours or less per day of sitting, including no more than 3 hours of recreational screen time, and break up long sitting stretches whenever you can. A one-minute stand-up between episodes counts.
Acting on this in Regina
Wascana Centre and the Devonian pathway are free year-round. City of Regina facilities (the Fieldhouse indoor track, Lawson Aquatic Centre, neighbourhood centres) have low-cost drop-in rates and subsidized passes for residents on lower incomes. For adults 65+, free volunteer-led group exercise classes, balance work included, run at Regina community associations and public library branches; ask at your branch or community association for the current schedule.
- Drafted
- 2026-07-19 from the cited public sources
- Review
- awaiting a licensed reviewer in the relevant discipline
- Next review due
- 2027-07-19
- Standard
- General education only, never individual medical advice. See our editorial standard.