Red circular logo with a red medical cross icon to the left and the words Healthy quest in bold rounded black letters to the right; centered on a white background; conveys a friendly, professional tone promoting health and wellbeing

Get Active

Physical activity is an important part of a healthy lifestyle. It can help you maintain a healthy weight, reduce your risk of chronic diseases, and improve your mental health.

Adults are recommended to aim for at least 150 minutes of moderate intensity aerobic activity or 75 minutes of vigorous intensity activity a week.

Here are some exercises to help you get active:

Sit Ups

Person performing a sit-up on a dark exercise mat on a plain white background; lying on their back with knees bent and feet flat, hands lightly behind the head, torso lifted partway toward the knees; wearing a blue sleeveless top, black shorts and athletic shoes; no visible text; scene conveys focused, energetic exercise form

How to Do Sit-Ups

Starting position:

Lie on your back with your knees bent, feet flat on the floor (heels close to your glutes), and hands lightly behind your ears or crossed on your chest, keeping elbows wide.

The Lift:

Exhale and engage your core as you curl your upper body up towards your knees, lifting your head, shoulders, and mid-back off the floor.

The Top:

Pause briefly at the top, with your chest near your thighs.

The Descent:

Inhale as you slowly lower back down, one vertebra at a time, to the starting position, maintaining control.

Push Ups

Adult man performing a push-up from a high plank, hands under shoulders and body in a straight line as he lowers toward a dark exercise mat; wearing a blue sleeveless top and black shorts; plain white background with no visible text; conveys a focused, energetic workout

How to Do Push-Ups

Starting Position:

Get on all fours, then extend your legs back onto your toes, hands slightly wider than shoulder-width apart, fingers forward. Your body should be a straight line from head to heels (plank position).

Lowering:

Inhale as you slowly bend your elbows, keeping them at about a 45-degree angle to your body, lowering your chest until it's near the floor. Keep your core and glutes tight to prevent your hips from sagging.

Pushing Up:

Exhale as you powerfully push through your hands to extend your arms, returning to the starting plank position.

Repeat:

Continue the movement in a controlled, smooth motion.

Planks

Adult man holding a forearm plank with a straight body from head to heels, elbows beneath shoulders and forearms on a dark exercise mat; plain white studio wall and concrete floor in the background; no visible text; conveys focused, determined effort

How to do planks

Starting Position

Get into a forearm plank position with your elbows directly beneath your shoulders, legs extended behind you, and your body in a straight line from head to heels.

Engaging Your Core

Draw your belly button in towards your spine, engaging your core muscles to maintain stability.

Holding the Position

Keep your body in a straight line, avoiding sagging hips or raised buttocks. Hold the position for the desired duration.

Breathing

Continue to breathe deeply and evenly throughout the hold.

Releasing

To come out of the plank, gently lower your knees to the ground or push back into a child's pose.