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

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Sex 101

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Getting Your Flu Shot!

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September 1, 2017

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September 1, 2017

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September 1, 2017

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February 1, 2015

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February 1, 2015

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February 1, 2015

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February 1, 2015

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September 1, 2014

It's Time to Look, Listen & Ask

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September 1, 2014

Watch your back!

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April 1, 2014

Challenging Eating Disorders

Mental Health & Mental Illness

April 1, 2014

Every Summer Has a Story

April 1, 2014

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Sexual Violence

April 1, 2014

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Mental Health & Mental Illness, Physical Activity, Stress Management

April 1, 2014

Academic S.O.S.

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January 1, 2014

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Alcohol, Cannabis, & Substances

January 1, 2014

Diet Talks@Mac

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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

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The Fluidity of Gender

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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

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January 1, 2013

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Mindfulness & Relaxation

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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