5 Simple Steps to Get Active: A Beginner’s Guide to Moving More

With over two-thirds of Canadian adults now classified as overweight or obese, according to Statistics Canada’s latest 2025 data, the need to get moving has never been clearer. Sedentary lifestyles, especially post-pandemic, have fueled a 33% obesity rate among adults, with young Canadians aged 18–39 seeing the sharpest spikes. But here’s the good news: you don’t need a gym membership or hours of free time to start. At HealthyPulse Agency, we’re all about helping busy folks—parents, professionals, and beginners—take small, sustainable steps toward an active life. Ready to kickstart your journey? Here are five actionable steps designed for Canadians new to physical activity, rooted in evidence and tailored to fit your life.

Step 1: Start with a 10-Minute Daily Walk

Why It Works: Walking is free, low-impact, and boosts heart health. Studies show just 10 minutes daily can reduce risks of heart disease by up to 20%.

How to Do It:

- Pick a Time: Choose a consistent slot, like after lunch or before dinner. Try a brisk walk around your neighborhood

- Gear Up: No fancy equipment needed. Comfortable shoes and weather-appropriate layers (think toques and gloves for chilly days) are enough.

- Track It: Use a free app like MapMyWalk or your phone’s step counter. Aim for 1,000–2,000 steps (about 10 minutes).

Pro Tip: Add 100 steps to your daily walk each week to build momentum. For example, week one is 1,000 steps, week two is 1,100, and by week five, you’re hitting 1,500 steps

Step 2: Try “Movement Snacks” at Home

Why It Works: Short bursts of activity aka “movement snacks” improve fitness and burn calories without overwhelming beginners. Research from *Health Reports* (2025) links even 5-minute sessions to better metabolic health.

How to Do It:

- Choose 2–3 Moves: Try bodyweight exercises like squats, wall push-ups, or standing leg lifts. No equipment? Use a chair for support.

- Set a Timer: Do 5 minutes, twice a day, once in the morning, once in the evening. For example: 30 seconds of squats, 30 seconds of rest, repeat.

Pro Tip: Pair this with daily tasks, like doing squats while brushing your teeth. It’s a game-changer for busy parents or desk-bound professionals. Add one extra rep per exercise each week (e.g., 10 squats in week one, 11 in week two) to build strength gradually without feeling overwhelmed.

Step 3: Swap One Car Trip for Active Travel

Why It Works: Active commuting, like walking or biking, cuts obesity risk by 15%, per a 2025 BMC Public Health study. It’s also a practical way to fit movement into your routine.

How to Do It:

- Pick One Trip: Walk or bike to a nearby coffee shop, grocery store, or transit stop. Start with a 10–15 minute route.

- Plan Ahead: Check local paths using apps like Google Maps or AllTrails for safe routes, especially in urban centers like Toronto or Vancouver.

- Stay Safe: Wear reflective gear for evening walks and follow Canada’s pedestrian laws (yield to traffic, use crosswalks).

Pro Tip: If you’re in a rural area, try “park and walk” park farther from your destination to sneak in steps.

Step 4: Join a Free Community Activity

Why It Works: Group activities boost accountability, and social connection improves mental health, a key factor in sticking to fitness goals. Obesity Canada notes community programs cut dropout rates by 30%.

How to Do It:

- Find Local Options: Check your city’s recreation website or platforms like Eventbrite for free classes think yoga in the park or community walks in places like Calgary or Halifax.

- Start Small: Commit to one session a week, like a beginner-friendly hike or a virtual fitness class via Zoom.

- Connect: Chat with one person at the event. Building even one connection makes you 50% more likely to return.

**Pro Tip**: Look for Canada-wide initiatives like ParticipACTION’s Community Challenge, which hosts free events every June and October.

Step 5: Set a Mini-Goal and Reward Yourself

Why It Works: Small, achievable goals build confidence, and rewards reinforce habits. Behavioral studies show goal-setting increases activity adherence by 25%.

How to Do It:

- Set a 2-Week Goal**: Example: “I’ll walk 10 minutes daily for 14 days” or “I’ll try two movement snacks daily.” Keep it simple.

- Track Progress: Use a notebook or app like MyFitnessPal to log your efforts. Mark each day you hit your goal.

- Reward Yourself: After two weeks, treat yourself maybe a new book, a coffee from Tim Hortons, or a cozy scarf for winter walks. Avoid food-based rewards to align with health goals.

Why Start Now?

The 2025 Statistics Canada data is a stark reminder: 68% of adults are overweight or obese, and young Canadians are at higher risk than ever. Every step you take lowers your odds of diabetes, heart issues, and even anxiety. Plus, getting active doesn’t just change your body it boosts your mood, energy, and confidence.

Sources: Statistics Canada (Oct 2025), BMC Public Health (Mar 2025), Health Reports (Feb 2025), Obesity Canada.*