Get some balance back in your routine

Going the distance: "Endurance" or aerobic activity

We've all heard the lectures: we'll live longer, reduce our risk for disease, maintain a healthy weight and improve our mental health if we get enough activity. With weight and cardiovascular health always on our minds, it's not surprising then that many of us tend to focus on aerobic activity. Here's a quick review of the current guidelines:

- The rule of thumb for adults is 30 minutes of moderate aerobic activity most days of the week (150 minutes total).

- If you prefer vigorous activity like running, the U.S. Center for Disease Control and Prevention (CDC) says you can trim that number down to as little as 75 minutes per week. If light or moderate activity is more your speed, the Public Health Agency of Canada (PHAC) advises a little more -- up to 60 minutes per day.

- If you're trying to lose weight or want to see the maximum benefits from exercise, you'll need to double those numbers -- 150 minutes of vigorous activity or 300 minutes of moderate activity.

It doesn't matter if you work out in ten minute bursts or hour-long stretches -- you'll still see the benefits.

Staying strong: Strength training activities

Lifting weights isn't just for fitness buffs and fashion models. It isn't only about looks -- strong muscles will support your joints and bones by taking on some of the weight and stress of daily activities, and they'll also help maintain bone mass as we age (which is essential to help prevent diseases like osteoporosis). Muscle strengthening exercises will help improve balance and posture, which will help prevent injuries and falls.