Health Recommendations


Vision: American PFTA’s Recommendations on Physical Activity, Nutrition, and Mindset for Optimal Health have been designed to assist healthy Canadians 18-64 years of age in preventing noncommunicable diseases through physical activity and good nutrition as well as cultivate a healthy, active, and fulfilling lifestyle.

Aerobic Activity

Accumulate 300 minutes of moderate-intensity aerobic activity or 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity.

Muscle Strengthening

Participate in muscle-strengthening activities involving major muscle groups on 3 or more days per week.


Enjoy flexibility activities 4 or more days per week.


Adopt strategies to attain a positive mindset daily.


Implement health-promoting nutrition and hydration focusing on primarily fresh, whole foods, minimizing the consumption of highly processed, energy-dense foods and drinks to support a healthy body composition daily.