What is Physical Activity?

Physical activity is any movement produced by the muscles that increases energy expenditure. This physical activity can occur in 4 domains: occupational, household, leisure-time, and transportation.^[1] Leisure time physical activity can include competitive sports, recreational activity (e.g., hiking, biking, walking) and exercise, which is purposeful, planned, and structured.

Traditionally, Indigenous peoples participated in various sports and activities such as lacrosse, canoeing, and ceremonial dances, along with food-sourcing practices such as hunting and fishing.^[2] These activities allowed them to expend high levels of energy, and their food-sourcing practices provided them with access to nutritious and well-balanced diets. However, colonialistic practices and federal policies such as the Indian Act stripped Indigenous peoples of their cultural identities by forcibly assimilating them into Euro-Canadian culture. Furthermore, these policies interrupted many traditional Indigenous hunting and harvesting practices and replaced Indigenous gatherings with Euro-Canadian sports. Additionally, treaty agreements led to the forcible removal of Indigenous peoples from their lands onto reserves.^[3] The cumulative effects of colonialism endangered Indigenous cultural lifeways and thus led to decreased opportunities for physical activity behaviours. The transition into living a more sedentary lifestyle then led to increased health issues and chronic diseases, which continue to negatively affect the well-being of Indigenous peoples today.

Jared Qwustenuxn Williams highlights how modern facilities and services have also led to changes in cultural hunting and harvesting practices. For example, instead of walking and spending time exploring nature, people can easily drive to their hunting sites. This simple change in the mode of transportation can contribute to a loss of appreciation for hunting and human-nature interaction, which is an integral component of Indigenous culture.^[4] Ultimately, the overall shift towards increased reliance on passive modes of transportation reduces opportunities for physical activity participation, which contributes to the increased prevalence of health issues in modern society.  

Physical Benefits

Regular physical activity is one of the best things you can do to achieve optimal health. Individuals who are physically active for about seven hours per week lower the risk of premature death by 40 percent compared to those who are active for less than thirty minutes per week.^[5] Improving your overall fitness involves sticking with a regular exercise program. If you are nervous or unsure about becoming more active, the good news is that moderate-intensity activity, such as brisk walking, is safe for most people. Also, the health benefits of becoming active far outweigh the risks. Physical activity provides a wealth of benefits including those that are physical, mental, and emotional.

Getting the recommended amount of physical activity each week, which is about 150 minutes of moderate-to vigorous-intensity aerobic physical activity, such as power walking or bicycling, can lead to physical benefits, such as:

1. Longer life: A regular exercise program can reduce your risk of premature death from heart disease, certain cancers, and other leading causes of death.
2. Cardiovascular disease prevention: Being active boosts HDL cholesterol and decreases unhealthy triglycerides, reducing the risk of cardiovascular diseases.
3. Management of chronic conditions: Regular exercise can help prevent or manage a wide range of conditions and concerns, such as metabolic syndrome, type 2 diabetes, depression, arthritis, and certain types of cancer.
4. Energy boosts: Regular physical activity can improve muscle tone and strength, and promote cardiovascular health. When the heart and lungs work more efficiently, you have more energy.
5. Strong bones: Research shows that aerobic activity and strength training can slow the loss of bone density that typically accompanies aging.
6. Improved physical fitness: This allows us to enjoy leisure-time pursuits and carry out other daily life activities with vigour and without undue fatigue.

Mental and Emotional Benefits

The benefits of an exercise program are not just physical but mental and emotional as well. Anyone who has gone for a walk to clear their head knows the mental benefits of exercise firsthand. Also, you do not have to be a marathoner on a “runner’s high” to enjoy the emotional benefits of becoming active. The mental and emotional benefits of physical activity include:

1. Mood improvement: Aerobic activity, strength training, and more contemplative activities such as yoga, all help break cycles of worry, absorption, and distraction, which effectively drain tension from the body.
2. Reduced risk/limited symptoms of depression: Some people have called exercise “nature’s antidepressant,” and studies have shown that physical activity reduces the risk of and helps people cope with the symptoms of depression.
3. Cognitive skills retention: Regular physical activity can help people maintain thinking, learning, and judgement as they age.
4. Better sleep: A good night’s sleep is essential for clear thinking, and regular exercise promotes healthy and sound sleep. It can also help you fall asleep faster and deepen your rest.