Being physically active has many benefits for physical health, mental health and social well-being. People of all ages and abilities can experience these benefits, including children and youth, adults and older adults and people with chronic conditions or disabilities. The benefits of physical activity for general health include:

• Stronger bones and muscles
• Improved physical fitness
• Improved cognitive function, such as memory, attention and processing speed
• Reduced anxiety and risk of depression
• Improved sleep
• Lower risk of falls and fall-related injuries
• Improved quality of life

For people at risk of or living with chronic conditions, being physically active provides important health benefits, such as:

• Reduced blood pressure and improved levels of blood lipids (such as LDL or bad cholesterol)
• Lower risk of high blood pressure (hypertension), heart disease and stroke
• Improved blood sugar (blood glucose) levels and insulin action
• Lower risk of type 2 diabetes
• Reduced pain and improved physical function for people living with arthritis
• Lower risk of several cancers (such as breast and colon cancers)
• Lower risk of dementia, including Alzheimer's disease

Some benefits of physical activity can happen immediately, such as reductions in blood pressure and feelings of anxiety. Other benefits can be achieved by being active on a regular basis, such as improvements in bone health and physical fitness and decreases in depressive symptoms. 

To learn more about the health benefits of physical activity for general health and chronic conditions, visit Active For Health.

Risks of sedentary behaviour 

Sedentary behaviour refers to waking activities in a siting, reclining or lying position that require little energy expenditure. Examples include watching television while reclining, playing video games while sitting and driving a vehicle. Sedentary behaviour can negatively impact physical health and mental health. High levels of sedentary behaviour are linked to:

• Loss of muscle mass and strength and loss of bone mass
• Worse blood lipid levels and higher blood sugar (blood glucose) levels
• Increased risk of heart disease, type 2 diabetes and obesity
• Higher risk of depression
• Reduced cognitive function

Recommended amounts of physical activity and sedentary behaviour 

The Canadian 24-Hour Movement Guidelines outline what a healthy 24 hours looks like for people of all ages when it comes to physical activity, sedentary behaviour and sleep. A balance of these movement behaviours is needed for optimal health. For greater health benefits, replace sedentary behaviour with physical activity, trade light-intensity physical activity for moderate- to vigorous-intensity physical activity and achieve adequate sleep. Visit the Guidelines to learn how much physical activity, sedentary behaviour and sleep are recommended for you.

The health benefits of physical activity outweigh the risk of injuries and other adverse events for almost everyone. To ensure safety and the reduce risks, increase physical activity gradually over time to achieve the levels of physical activity recommended in the Canadian 24-Hour Movement Guidelines. This includes gradually increasing how often, how long and how intense activities are done.