Sunday July 27th was Calgary’s 4th Walk With A Doc event! I am proud of each of you for showing up to move your body for better health! Thank you to our regular, dedicated walking group members, first timers, volunteers, and readers, for growing this healthy community together.
Our health topic for the July walk is ‘Movement’. This is the second pillar of Lifestyle Medicine (known officially as “Physical Activity”).
As a walking group, we know movement is important. Regular, consistent physical activity combats the negative effects of sedentary behavior. Engaging in both general physical activity as well as purposeful exercise every week optimizes health, builds resiliency, and improves longevity.
If you are between the age of 18-64, the recommendation is to get at least:
150 minutes/week of moderate intensity aerobic activity
AND
90 minutes/week of resistance or strength training
Aerobic activity is what many of us call “cardio”. This includes brisk walking, cycling, swimming, dancing, light jogging, using an elliptical, and various sports. You can tell if it’s moderate intensity by your ability to talk but not sing during the activity.
Resistance training does not need to be limited to weight lifting. Body weight exercises or using resistance bands are other excellent ways to build strength.
Squats and pushups don’t need equipment or gym memberships and can be modified to suit your body. For instance, only squat as low as you feel comfortable or as low as your knees allow without pain. Pushups could be done against a wall or couch.
Of course, the more you move the better. However, there is no need to feel overwhelmed if you aren’t hitting the recommended amounts of activity yet. Something is always better than nothing!
When you want to build a new habit or improve something you are working on, setting small goals helps you stay consistent.
If you like the idea of walking with others then join our walking group and start building momentum for your movement journey. It’s once a month and you can walk at your own pace!
You can RSVP here for the next walk, which is on Sunday Aug 24th, 2025.