On each page of this website you will find links along the right side to POSTERS from P.A.R.C., the Canadian Physical Resource Centre.  

These posters and others, may be ordered online at no charge, by anyone wishing to promote physical activity in Adults aged 18-64 or Adults aged 64+ To order visit this website:

The guidelines are in place to help combat inactivity or sedentary living, to reduce the risk of chronic disease and/or premature death and to maintain functional independence & mobility. 

If YOUR PRIORITY IS OPTIMAL HEALTH, then I recommend following these guidelines to the best of your ability. 

Understanding Guideline Terminology:

Aerobic or Cardiovascular Activity is obtained by exerting or working hard enough to raise your heart rate so that you feel somewhat breathless.
If you become slightly breathless but are able to talk, this is considered MODERATE;  if you become too breathless to talk, this is considered VIGOROUS.

Attending low impact FITNESS CLASSES designed for your age group or fitness level, once or twice a week, will help you achieve these Guidelines.  
Many of these classes also include STRENGTH TRAINING.  Class participants are encouraged to work at their own pace.  Remember, NEVER exercise with PAIN, as this is a warning sign to ease off a little, or to STOP completely and rest.

If you are unable to exercise for a full 10 minutes, please DO NOT give up.  Take your time, pace yourself with rest periods, and you will be amazed at your progress over time!