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Physical Activity

The Canadian government recommends 150 minutes of moderate to vigorous aerobic activity per week. Being active for 150 minutes each week improves your overall health in many ways, and reduces your risk of injury and illness, especially as you get older. These 150 minutes do not have to be done all at once- as long as you are being active in bouts of 10 minutes or more, it counts! The most important thing is that you are being active whenever it fits into your schedule.

Some benefits of being physically active include:
  • Weight control
  • Reduced risk of cardiovascular disease
  • Reduced risk of type 2 diabetes
  • Reduced risk of some cancers
  • Strengthened bones and muscles
  • Improved mental health and mood
  • Increased chances of living longer
Beyond aerobic training, it is also beneficial to undertake muscle and bone strengthening activities.

Some examples of aerobic activities include:
  • Brisk walking
  • Running/jogging
  • Cardio machines such as ellipticals, stair climbers, stationary bikes, etc.
  • Dance class or other fitness classes
  • Swimming
  • Various sports such as basketball, volleyball, soccer, etc.
Muscle and bone strengthening activities can be done:
  • Using your own body weight (pushups, squats, etc.)
  • Using resistance bands
  • Using weights or other weighted objects (bicep curls, etc.)
  • Using weight machines
Each of these activities have their own benefits. You can develop a routine that incorporates some of each, but realistically, you should pick the type of workout that you will be most dedicated to doing!  If you’re a beginner, you should ideally start out with bodyweight exercises to reduce the risk of injury!

EXAMPLE WORK OUT PLANS:
Beginner
A beginner workout plan with strength training using bodyweight could look like this:
 
Beginner Workout Plan
20 Bodyweight squats
10 Push ups
20 Walking lunges
20 sec Plank
30 sec High knees
30 Jumping jacks
Repeat for 3 rounds

 
NO GYM? GET CREATIVE
You can get creative with when, where, and what type of workout you do. Look around you for inspiration! Park benches, playgrounds, stairs, and heavy objects you may find around your home can all be incorporated into your workout. Also, you may want to grab a friend and look online for partner workouts that are both challenging and fun!
Here’s a workout you can do at home using just bodyweight and your stairs:
 
Creative Bodyweight, Stairs Workout Plan
4x Runs up the stairs (single step)
20 Incline push ups
20 Tricep dips
4x Runs up the stairs (double step)
20 each leg Elevated Rear Foot Split Squat (add heavy object on each side)
20 each side Single leg calf raises on stair
 
4x Runs up the stairs (single step)
20 Stair squat jumps
20 Decline push up
Repeat for 3 rounds
 
 
QUICK WORKOUT
If you’re pressed for time, you don’t need to do a long workout.  Doing any type of exercise in bouts of 10+ minutes contributes just as much to your overall 150 minutes! Try one of the following workouts if you’re short on time. Do as many reps as you can of each exercise in the allotted time!
 
10-Minute High Intensity Strength Workout Plan
2 minutes Mountain climbers
2 minutes Pull ups or pushups
2 minutes Jumping jacks
2 minutes Burpees
2 minutes Air squats or jumping squats
 
Use the following resource to find many, many more training plans: https://www.muscleandstrength.com/workout-routines

AT QUEEN'S
At the ARC, there are many resources that can help you get your 150:

GET TO KNOW THE ARC
  • Queen’s students automatically get a membership to the ARC included in their student fees- if you have paid your student fees, you’re a member of the ARC!
  • The ARC stands for: Queen’s Athletics and Recreation Centre
  • The gym is located in the North East corner of the building, past the pharmacy and through the doors
  • You need your student card to get into the ARC.  You can enter through the gates at the main entrance or by the elevators just down the hallway. Swipe your student ID to get access
  • Tip: When swiping your card, place your thumb on your face of the ID card
  • Hours of operation (http://rec.gogaelsgo.com/sports/2013/7/26/Fac-Serv_0726132155.aspx?id=158)
WHAT IS IN THE ARC?

Floor 3 Floor 2
  • Dance studios
  • Cardio Zone 1 (equipment includes ellipticals, steppers, stationary & spin bikes)
  • Cardio Zone 2 (equipment includes treadmills
  • Conditioning zone (equipment includes a variety of strength machines and free weights)
  • Washrooms at the end of the hall
  • Athletics & Recreation Office
  • Stretching Zone 2 (equipment includes mats and bosu balls)
Floor 1
  • Entrance level (put your thumb on your face of your student card)
  • Customer service desk (pay for equipment rentals, purchase locks, lockers, memberships, register for fitness classes)
  • Q Shop (purchase clothing, basic equipment such as swim caps & goggles, squash balls, reusable water bottles)
  • Stretching zone 1
  • Viewing area for main gym
Floor LL1
  • Entrance to main gym
  • Washroom
  • Ping pong tables
  • Racquet courts- squash, racquetball, table tennis (can be booked for free through ARC website and equipment can be rented for a minimal price)
    • Pay for equipment rental at customer service desk (Level 1) and pick up equipment from desk on LL2
  • Lifting zone
  • Therapy zone
  • Entrance to pool and pool change rooms
Floor LL2
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