Golden Healthwave

Empowering a Healthier Community, One Step at a Time

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Our Mission

Golden Healthwave is a community initiative focused on promoting healthier living through physical activity and smart eating habits. We believe simple, daily changes can lead to long-term health improvements.

What We Do

Walking Initiatives

Encouraging daily movement through walking or other physical activities.

Healthy Eating Resources

Linking you to reliable, easy-to-follow nutrition guidance.

Blogs

How much physical activity do I need?

Canada’s 24-Hour Movement Guidelines show how to balance physical activity, sedentary time, and sleep every day to help people live their best lives. They recommend that:

  • Children and youth aged 5 to 17 years should engage in 60 minutes of moderate- to vigorous-intensity physical activity (MVPA) per day, in addition to several hours of various structured and unstructured light physical activity.
  • Adults aged 18 years and older engage in 150 minutes of moderate-to-vigorous physical activity (MVPA) per week, which is roughly equivalent to 20 minutes per day.

Early Years: Ages 0-4

As young children grow and develop they need to move, sleep, and sit the right amounts each day to be healthy.

Children And Youth: Ages 5-17

Children and youth in this age group need to sweat, step, sit, and sleep the right amount each day for optimal health. 

Adults: Ages 18-64

For health benefits, adults aged 18-64 years should be physically active every day, minimize sedentary time and achieve sufficient sleep.

Adults: Age 65+

Aging is an inevitable part of life. But following the Canadian 24-Hour Movement Guidelines can help you stay strong, mentally fit and independent.

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Ready to get moving? Sign up to receive a free pedometer and start tracking your steps.

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