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Optimal Health

Vision: canfitpro'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.


  1. 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.
  2. Muscle Strengthening: Participate in muscle-strengthening activities involving major muscle groups on 3 or more days per week.
  3. Flexiblity: Enjoy flexibility activities 4 or more days per week.
  4. Nutrition: 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.
  5. Mindset: Adopt strategies to attain a positive mindset daily.

To download a copy of the canfitpro Recommendations,