Physical Activity - Student Wellness Centre

Overview

Physical Activity vs Exercise

Physical activity encompasses all body movements while exercise is a form of physical activity that is planned, structured and repetitive. Both are intended to maintain or improve one’s overall health. All forms of physical activity reduce risks of illnesses. There are many ways of cultivating an active lifestyle whether you decide to go to the gym, take the stairs instead of the elevator or walk to the next bus stop. It’s important to get moving the best way you can to achieve optimal health benefits.

Physical Activity Guidelines

Canadian Physical Activity Guidelines

To achieve optimal health benefits, adults aged 18-64 should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.

It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week.

For the complete guidelines, visit Canadian Society for Exercise Physiology.

Types of Exercise

Aerobic Exercise

Aerobic exercise improves the health of your heart and lungs by increasing your heart rate. Practice aerobic exercises at least 150 minutes a week. A moderate to vigorous intensity level is recommended when doing exercises. Some aerobic activities include:

Brisk walking
Biking
Dancing
Climbing stairs
Swimming laps

Strength Training

Strength training exercises develops your muscle strength, endurance, and mass. Consider strength training exercises that involve lifting free weights, resistance bands or weight machines. Pick one of these activities and try to do 10-15 repetitions of each exercise. These repetitions count as 1 set. Gradually building intensity by increasing weights and working up to doing 2 more sets of 10-15 repetitions of each exercise.

Examples of strength training activities include

Rock climbing
Squats
Planks
Cable pulleys
Deadlifts

Levels of Intensity

Moderate

Moderate intensity of physical activity causes you to sweat and to breathe harder. A rule of thumb is you should be able to talk, but not sing along to your favorite song. Moderate activities include brisk walking, bike riding, climbing stairs, swimming and dancing.

Vigorous

Vigorous intensity of physical activity causes you to sweat and be out of breath. When doing vigorous activity you should not be able to say more than a few words without pausing for a breath. It is recommended to do as much vigorous activity as you can. This can involve jogging, running, hockey, basketball or gym workouts.

Overexertion

It is important to not overexert your body’s limit. Overexertion can cause injuries or harmful health conditions onto your body. Take breaks when necessary and gradually build your intensity level when doing activities.

Benefits of Exercise

McMaster psychology professors say that exercise breaks in between lecture can help memory maintenance and retention.Regular exercise can increase energy levels and reduce fatigue, particularly in sedentary individuals. While aerobic exercise can reduce stress hormones such as cortisol and adrenaline while stimulating endorphins which help to elevate mood.

Being active for at least 150 minutes per week can help adults to:

Increase overall fitness
Strengthen muscles and bones
Improve mental health and well being
Reduce overweight and obesity
Reduce the risk of chronic diseases including Heart disease, Stroke, High blood pressure, certain types of Cancer, Type 2 Diabetes, and Osteoporosis
Reduce the risk of premature death

Things to Do

Go to a drop in program in the Pulse (free with Pulse membership)
Join an intramural team
Go on a hike around Hamilton
Attend a recreational swim
Walk or ride your bike to school ( SoBi bike hubs are stationed around campus)

Programs

Home Cooked at Mac: Tachin Recipe

Food & Nutrition

April 25, 2023

Acculturation: A Black Student's Mental Health Experience

Life Events

April 11, 2023

Ramadan and Fasting: Tips for Wellness

Food & Nutrition, Physical Health

March 24, 2023

Home Cooked at Mac - Chicken Karahi

Food & Nutrition

March 16, 2023

What I Eat in a Day: An Unhealthy Comparison

Food & Nutrition

March 15, 2023

How to Not Lose Yourself in a Relationship

Relationships

March 7, 2023

Healthy Relationships: Long - Distance Communication

Relationships

February 22, 2023

Healthy Relationships: Boundaries

Relationships

February 8, 2023

Healthy Relationships: Attachment Styles

Relationships

February 1, 2023

Opioids and Naloxone

Alcohol, Cannabis, & Substances

January 9, 2023

Winter Break Resources

Uncategorized

December 5, 2022

7 Tips for Navigating Exam Season

Uncategorized

November 28, 2022

Home Cooked at Mac - Chakalaka Grilled Cheese Recipe

Food & Nutrition

November 28, 2022

University as a Chronically Ill Student

Physical Health

November 21, 2022

Supporting Gender Diverse/Questioning Friends

Relationships

November 14, 2022

Staying Safe this Halloween

Uncategorized

October 24, 2022

Home-Cooked at Mac: Twisted Sisters Soup Recipe

Uncategorized

October 24, 2022

All About Food Programs On Campus

Food & Nutrition

October 17, 2022

Welcome to Home-cooked at Mac!

Uncategorized

October 14, 2022

6 Ways to Get Active on Campus this Fall!

Physical Activity

October 4, 2022

A Deeper Looking Into E-Cigarettes

Addictions

September 19, 2022

Prioritizing Your Wellbeing as a Marauder

Stress Management

September 10, 2022

Sex 101

Physical Health

September 2, 2022

Healthy Relationships: Long-Distance Communication

Relationships

July 20, 2022

Plant Based Eating: the What's, Why's, & How's

Food & Nutrition

July 19, 2022

Queer Loneliness: How to Find Community

Relationships

June 27, 2022

Happy Pride Month!

Life Events

June 8, 2022

Exploring Gender Identity: Navigating a Medical Transition

Life Events

May 30, 2022

Exploring Gender Identity: Social Transitioning

Sexual Health

May 30, 2022

Let’s Talk About Prescription Drug Misuse

Alcohol, Cannabis, & Substances

May 2, 2022

A Closer Look at Cannabis

Alcohol, Cannabis, & Substances

April 20, 2022

A Better Night's Sleep

Physical Health

March 25, 2022

Staying Safe this St Patrick's Day

Alcohol, Cannabis, & Substances

March 15, 2022

Practicing Mindful Eating

Food & Nutrition

March 10, 2022

Non-Monogamy: What's that all about?

Sexual Health

February 11, 2022

Valentine's Day During Covid-19

Relationships

February 10, 2022

The Realities of Vaping

Alcohol, Cannabis, & Substances

January 31, 2022

Breaking the Stigma: Sexually Transmitted and Blood-Borne Infections (STBBIs)

Sexual Health

January 26, 2022

Gaps in Mental Health Advocacy

Mental Health & Mental Illness

December 13, 2021

Social Anxiety Among International Students

Mental Health & Mental Illness

November 22, 2021

Getting Your Flu Shot!

Physical Health

November 3, 2021

Caffeine - How much is too much?

Food & Nutrition

October 20, 2021

7 Benefits of Spending Time in Nature

Mental Health & Mental Illness

October 5, 2021

Two friends chatting while swinging on a swingset

5 Reminders for Reconnecting In-Person

Relationships

August 27, 2021

Managing GERD and Acid Reflux

Physical Health

August 18, 2021

Skateboarder with a backpack on a beachside road with palm trees in the background. Several other people in the background sitting or walking by.

25 Ways to Get Active Aside from Walking

Physical Activity

June 7, 2021

Dealing with Test Anxiety

Mental Health & Mental Illness

April 15, 2021

Sad girl sitting on deck with hands and arms clutching her knees.

Grieving as a University Student

Mental Health & Mental Illness

March 29, 2021

Three glass lock containers containing the same meal of brown rice, corn, cucumber slices, black olives, cherry tomatoes, green onion, and lentils.

A Beginners Guide to Meal Prep

Food & Nutrition

February 10, 2021

A book opened on a table with a dog, balloon, and lamp post on it.

Read your way to Wellness

Mental Health & Mental Illness

February 4, 2021

Person in white dress lying on a mossy rock with lush green trees all around them.

Melatonin for Sleep: Myths and Evidence

Alcohol, Cannabis, & Substances

January 12, 2021

The Benefits of Winter Cycling

Physical Activity

December 17, 2020

Community Care and COVID-19

Mental Health & Mental Illness

December 7, 2020

Bottle of alcohol sitting in an ice bath.

How has alcohol consumption changed during COVID-19?

Alcohol, Cannabis, & Substances

December 4, 2020

Exploring the Harms and Concerns of Study Drugs

Alcohol, Cannabis, & Substances

November 23, 2020

How to Address Conflict Between You and Your Housemates

Relationships

November 10, 2020

COVID-19: Creating a culture of compassion & accountability

Mental Health & Mental Illness

October 23, 2020

COVID-19: Best Practices and Resources

Mental Health & Mental Illness

October 22, 2020

Why you need a Flu Shot during the COVID-19 pandemic

October 8, 2020

Caring for Constipation

Physical Health

October 6, 2020

What is MacSecrets?

Mental Health & Mental Illness

September 24, 2020

Wealth is health: The Reality of Food Insecurity in Canada

Uncategorized

July 13, 2020

Understanding social distancing and the importance of social connection

Mental Health & Mental Illness

May 13, 2020

Managing your anxiety surrounding COVID-19; preparation and prevention without panic

March 13, 2020

Green Flags for a Healthy Relationship

Relationships

January 14, 2020

The Power of Community

Mental Health & Mental Illness

January 14, 2020

Escape the Vape

Addictions

January 14, 2020

Why Do We Eat the Way We Do?

Food & Nutrition

January 14, 2020

What First Year University Made Me Realize

Life Events

September 30, 2019

Vaccinations 101

Life Events

September 16, 2019

Harm Reduction & Us

Alcohol, Cannabis, & Substances

September 16, 2019

Homesickness ≠ Missing Home

Life Events

September 16, 2019

STI Testing

Sexual Health

September 16, 2019

A Beginner’s Guide to Cycling

Physical Activity

September 16, 2019

Is Mac Well? - NCHA 2019 Survey Results

Mental Health & Mental Illness

September 5, 2019

Healthy Masculinity - A Reflection

Sexual Health

January 17, 2019

The Struggles of Sleep Deprivation

Uncategorized

January 17, 2019

Did You Know… McMaster Wellness Edition

Alcohol, Cannabis, & Substances

January 17, 2019

Nature's Best

Physical Health

January 17, 2019

Binge Eating Disorders: The Pervasiveness of Eating Disorders Among University Students

Food & Nutrition

January 17, 2019

Doctor disinfects skin of patient before vaccination

Stay healthy this school year!

Physical Health

September 4, 2018

Photo of a glass head on a blue background. The head's

Mindful Eating on Campus: A Perspective on Balance

Food & Nutrition, Mindfulness & Relaxation, Physical Health

September 4, 2018

Cannabis and You

Addictions, Alcohol, Cannabis, & Substances

September 4, 2018

Picture of the front entrance of the McMaster Museum of Art.

The Art of Wellness

Mental Health & Mental Illness

September 4, 2018

Resilience: A Work in Progress

Mental Health & Mental Illness

September 4, 2018

Mental Health Help: What are Your Options?

Mental Health & Mental Illness

September 4, 2018

Multicoloured silhouettes of people doing different activities. From left to right: A woman walking (dark pink), a man biking (light pink), a boy running (blue), a woman pulling a suitcase behind her, a man hiking with a backpack (yellow), and a woman walking (green)

Fitting in Fitness

Physical Activity

December 1, 2017

Mother Nature to the Rescue: The Impact of Nature on Health and Well-Being

Mental Health & Mental Illness, Physical Activity, Physical Health

December 1, 2017

Woman on a bathroom scale. Only her feet are visible.

Body Image: A Journey of the Mind

Mental Health & Mental Illness

December 1, 2017

A beige bowl and a stainless steel fork rest on a bamboo mat. In the bowl, there are olives, slices of red onion, and large pieces of chopped tomato.

Orthorexia: When Healthy Eating Goes Too Far

Food & Nutrition, Mental Health & Mental Illness

December 1, 2017

Graphic with a grey background that reads

Tune in: We're Going Unplugged!

Mental Health & Mental Illness, Mindfulness & Relaxation, Stress Management

December 1, 2017

Do You Have Trouble Managing Your Big Emotions?

Mental Health & Mental Illness

September 1, 2017

What You Need to Know About STIs

Sexual Health

September 1, 2017

On a black background, a cigarette is being held between the first and middle fingers. A puff of smoke is visible in the top right corner.

Smoking Cessation: Leave the Pack Behind

Addictions, Alcohol, Cannabis, & Substances

September 1, 2017

Ways to Wellness: Find Your Way

Mental Health & Mental Illness, Mindfulness & Relaxation, Stress Management

September 1, 2017

Earth to Table: The Journey of Food

Food & Nutrition

September 1, 2017

close-up image of almonds with skin intact

Top Tips for Students (and Friends of Students) with Severe Allergic Reaction

Physical Health

January 1, 2017

There are two people on the left side of the frame. They are standing with their backs facing the camera and staring out into a large body of water. The man (right) has his left arm around an older woman (left).

Grief and Loss

Life Events, Mental Health & Mental Illness

January 1, 2017

Sexual Violence Policy @McMaster

Sexual Violence

January 1, 2017

A woman in a white t-shirt is asleep on a bed with white sheets and a white pillow. A powder blue alarm clock is beside her on a white nightstand.

Eat, Study, SLEEP, Repeat …

Mental Health & Mental Illness, Physical Health

January 1, 2017

A pink piggy bank has three US 10-dollar bills sticking out of it. A brown hand holding a US 1-dollar bill reaches toward it.

Financial Wellness

Life Events, Mental Health & Mental Illness, Stress Management

January 1, 2017

A girl in a blue tank top has her head down on an open book, which is resting on a table. The girl's hair is brown and tied into a low ponytail.

Cleaning up the Mess of Stress

Mental Health & Mental Illness, Stress Management

January 1, 2017

A woman in a white shirt and shorts carries a wicker basket with both hands. In the basket, there is an assortment of produce including oranges, apples, bananas, pineapples, and small tomatoes.

Nutrition Education

Food & Nutrition

September 1, 2016

Condom isolated on white background. Soft shadow

Let’s Talk About Sex

Sexual Health

September 1, 2016

Alcohol Education

Alcohol, Cannabis, & Substances

September 1, 2016

A 2-D, overhead view of a cartoon brain appears on a beige background. Inside the brain, there are symbols for various objects (including molecules, glasses, a book, puzzle pieces, a laptop, and more)

Academic Accommodations for Students with Mental Health Disabilities

Mental Health & Mental Illness

September 1, 2016

Getting the clam out of chlamydia - Start the Conversation

Sexual Health

February 1, 2016

Swipe Right: Dating at your Fingertips

Relationships, Sexual Violence

February 1, 2016

How to Make Changes That Last

Food & Nutrition, Physical Activity

February 1, 2016

Supporting a Friend

Relationships

February 1, 2016

Smartphones...the next step to better health?

Food & Nutrition, Physical Activity

September 1, 2015

This is What Consent Means!

Sexual Violence

September 1, 2015

STI Myth Busters

Sexual Health

February 1, 2015

Body Positivity is for ALL Bodies

Mental Health & Mental Illness

February 1, 2015

Electronic cigarette (e-cigarette) isolated on white

What's the Effects of E-Cigarettes?

Alcohol, Cannabis, & Substances

February 1, 2015

Indigenous Cultural Connectedness and Campus Life

Mental Health & Mental Illness, Physical Health

February 1, 2015

How Do You Start Your Day?

Food & Nutrition

February 1, 2015

Wired & Tired - Why you should power down while you power up

Mental Health & Mental Illness, Physical Health

September 1, 2014

Dealing with Depression

Mental Health & Mental Illness

September 1, 2014

Faithful to your fitness

Physical Activity

September 1, 2014

It's Time to Look, Listen & Ask

Sexual Violence

September 1, 2014

Watch your back!

Physical Health

April 1, 2014

Challenging Eating Disorders

Mental Health & Mental Illness

April 1, 2014

Every Summer Has a Story

April 1, 2014

It's Time... to End Gender-based Violence on Campus!

Sexual Violence

April 1, 2014

Moving to Help Your Mood!

Mental Health & Mental Illness, Physical Activity, Stress Management

April 1, 2014

Academic S.O.S.

Life Events

January 1, 2014

Want minty breath? Chew something... minty!

Alcohol, Cannabis, & Substances

January 1, 2014

Diet Talks@Mac

Food & Nutrition

January 1, 2014

Are Condoms a "No"? Get in the Know!

Sexual Health

January 1, 2014

Breaking the Silence on Social Anxiety

Mental Health & Mental Illness

January 1, 2014

Feeding Your University Experience

Food & Nutrition

September 1, 2013

From Night Owl to Early Bird: Transitioning into the school-year sleep schedule

Mental Health & Mental Illness, Physical Health

September 1, 2013

Stress Less

Mental Health & Mental Illness, Stress Management

September 1, 2013

Not everyone drinks? Really?!

Alcohol, Cannabis, & Substances

September 1, 2013

So you think you have a food allergy...

Physical Health

March 1, 2013

Up in the Air - Managing Uncertainty

Life Events

March 1, 2013

Is Hookah Smoking Less Harmful than Cigarette Smoking?

Alcohol, Cannabis, & Substances

March 1, 2013

My First Time

Relationships, Sexual Health

March 1, 2013

The transgender symbol appears above text that reads

The Fluidity of Gender

Mental Health & Mental Illness

March 1, 2013

The Buzz on Energy Drinks Exposed

Food & Nutrition, Physical Health

January 1, 2013

Fidget your way to a longer life!

Physical Activity, Physical Health

January 1, 2013

Lean on Me: How to Help a Friend in Need

Relationships

January 1, 2013

Meditate to satiate your mind... Meditation? Really?

Mindfulness & Relaxation

January 1, 2013

Connected yet classy: Do you have netiquette?

January 1, 2013

Resources

WEBSITE

Athletics and Recreation

Delivers the McMaster community programs, services and facilities to promote active lifestyles. Offers intramural teams, indoor and outdoor recreational programs, the Pulse Fitness Centre, and many more.

WEBSITE

Bounceback

CBT skills-building for mild to moderate depression and anxiety for people 15 or older. If accessed through self-referral, the client’s primary care provider will be notified.

WEBSITE

David Braley Sport Medicine and Rehabilitation Centre

A comprehensive, multi-disciplinary facility that specializes in sport medicine, orthopaedics and rehabilitation. Our services are available to the McMaster campus and greater Hamilton communities.

WEBSITE

Empower Me

Empowers graduate students to thrive by supporting their well-being. No issues are too big or small to access this 24/7 counselling services.

WEBSITE

Indigenous Student Services

Offers First Nations, Inuit, and Métis students attending McMaster support services and opportunities. Indigenous students are provided information on academic success, transition, mental wellness, physical wellness, sexual wellness, and financial literacy

WEBSITE

Maccess

Advocates and ensures inclusiveness in the area of disability. Provides programming and peer support within the community. Peer support is provided by trained volunteers, with lived experiences with any of the following: disability, chronic illness, mental illness, neurodivergence, and additional identities that are part of the larger disability rights movement.

WEBSITE

MACycle

McMaster campus’ repair shop to help students in their bicycle needs. This reliable service provides students access to affordable bicycles, tools, accessories and repair education.

WEBSITE

Nature at McMaster

McMaster’s guide to the abundance of nature Hamilton provides. This guide allows the community to discover new areas in the city, as well as resources on safety, health and mindfulness in nature.

WEBSITE

SoBi

24/7 Bike share program in the Hamilton community. McMaster student discount available for monthly rental fee.

WEBSITE

Student Health Education Centre

A peer-run health promotion, education, and referral service for McMaster University students. SHEC provides students with peer support, pregnancy testing, menstrual products, and safe sex supplies, while also disseminating health information through events and campaigns.

Overview

Physical Activity vs Exercise

Expandable List

Canadian Physical Activity Guidelines

Expandable List

Aerobic Exercise

Strength Training

Expandable List

Moderate

Vigorous

Overexertion

Expandable List

Expandable List

Programs

Information Box Group