Government of New Brunswick

TAKE A WALK! 
Walking is one of the simplest forms of exercise and yet it is one of the most beneficial types of exercise. The amount of walking can be broken down into 10 minute intervals so they can easily fit into scheduled coffee breaks.

ENDURING RESULTS! 
Endurance activities are often known as the cardio activities that strengthen your heart, lungs and circulatory system. Endurance activities also increase your energy level and include walking, gardening, biking, raking leaves, household chores, swimming, dancing, water aerobics and recreational sports.

FLEX IT! 
Flexibility activities are often known as the “stretching” activities that help you to move with ease, keep your joints mobile, and often relax your muscles. Regular flexibility activities can help your family to live better and longer. Examples of flexibility activities are slow and static stretches often used in warm-ups and cool-downs.

STRONG ADVICE! 
Strength activities strengthen your muscles and bones, improve your posture and decrease your chance of getting certain diseases such as osteoporosis. Strength activities are those that make you work your muscles against some kind of resistance, like when you push or pull hard to open a heavy door. Examples of strength activities are; heavy yard work, raking and carrying leaves, lifting and carrying groceries, climbing stairs, and weight/strength training routines.

FAMILIES THAT PLAY TOGETHER! 
Active families that participate in regular physical activity not only strengthen their bodies and minds, they also strengthen their relationships. Shared activities foster togetherness and mutual appreciation.

A LIFE-LONG LOVE! 
When parents expose their children to a wide range of activities, they help them cultivate a love for being active that will enable them to stay well as they grow and mature. Children will learn basic motor skills and how to get along with others and so will adults.

PLAY AROUND! 
Family physical activity does not have to be organized. Often, it is the unstructured “play” opportunities that are most enjoyable.

THANKS FOR THE MEMORIES! 
Memories of family fun together will shape a child’s life. They will bring joy to all family members far into the future. CHEAP & EASY! Physical activity does not need to have any cost associated with it. Consider walking for instance. It is the cheapest and easiest form of physical activity and it has been named the most popular activity by Canadian men, women and youth.

FIRST STEP! 
Footwear is the most important budget item to consider. Once you have good footwear and the right clothing, step outdoors and you can walk for free.

IF THE SHOE FITS! 
It’s essential to wear shoes that fit well, cushion the sole, and do not rub on any part of the foot. Sensible socks will also protect your feet.

EXERCISE YOUR MIND! 
Walking exercises all parts of the body. Walkers can find time to think and put their minds at ease.

TWICE AS NICE! 
Stair climbing can contribute to your family’s daily goal of being physically active for at least 30 minutes, as suggested by Canada’s Physical Activity Guide. Stair climbing also burns twice as many calories as walking does.

EASY DOES IT! 
Take a walk once a day.

FAR OUT! 
Get off the bus early or park the car farther away from your destination.

WOOF! 
Take the dog for a walk as a family. Walking helps your legs, your heart and your lungs. And you’ll have a happier pup too!

TEN MINUTES AT A TIME! 
Add up your activities during the day in periods of at least 10 minutes each. Physical activity does not have to be continuous for 30 to 60 minutes, it can be added up in ‘bouts’ of 10 minutes.

TOSS THIS AROUND! 
Whether it’s a frisbee or a ball, playing catch is fun and easy. It’s good for your arms and gets you running around as well.

BAGS OF BENEFITS! 
Carrying in the groceries is not just a great way to help out, its an activity that gets you moving and can make your arm muscles stronger.

MOVE TO THE GROOVE! 
Moving to music is lots of fun and very active for the whole family. Go wild – you’ll use a lot of muscles and work your heart and lungs.

THAT’S A STRETCH! 
Go to the neighbourhood playground and help your children to climb and swing. Climbing a play structure is a great way for kids to stretch. Stretching helps them move their arms and legs more easily in games and sports.

EASY RIDER! 
Bike riding makes your heart and lungs work hard as well as stretches your muscles. It’s fun to do as a family and helps parents stay active as well.

FLEXIBLE FUN! 
Yoga, martial arts and gymnastics are activities that help your family stay flexible.

RAKE IT IN! 
Raking leaves can be piles of fun, gets the whole family moving, and builds endurance and arm strength.

FAST FUN! 
Get off the couch and play tag or hide & seek. Indoors or out, remember, short 10 minute bursts of activity add up to all kinds of benefits.