Make it a walk-and-talk date

Brisk walking is one of the simplest ways to build toward Canada's guideline of at least 150 minutes of moderate to vigorous aerobic activity a week. Doing it with a partner or friend turns it into time together, too.

Your conversation doubles as an intensity check. The Public Health Agency of Canada describes moderate-intensity activity as making you breathe harder and your heart beat faster, while you can still talk, but not sing. At vigorous intensity, you can't say more than a few words without pausing for breath.

Try this today: pick one regular catch-up, like coffee or an after-dinner chat, and make it a 20- to 30-minute walk instead. Start at an easy pace for the first few minutes, then pick it up until talking takes a bit more effort.

If your speeds differ, the slower walker sets the pace and the faster walker adds bigger arm swings or an extra loop.

Bad weather? Walk the hallways of your building or a local mall.

Safety note: Wear supportive footwear, choose well-lit routes, and use ice grips on your boots or stay indoors when sidewalks are icy.

Sources

• Public Health Agency of Canada: Physical activity tips for older adults (65+) (opens in a new tab)
• Canadian 24-Hour Movement Guidelines for Adults 18-64 (CSEP) (opens in a new tab)