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Transform Your Life: Fit in 15 Minutes of Daily Exercise

Discover Fit in 15, a public education program by the Canadian Chiropractic Association designed to help Canadians integrate 15 minutes of focused physical activity into their daily routines. Ideal for busy individuals and inactive Canadians, this program offers simple, manageable ways to initiate a fitness habit. With just 15 minutes a day, you can improve your health, boost energy, enhance flexibility, and reduce stress. Start today and see where these 15 minutes can lead you towards a healthier lifestyle!

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Transform Your Life: Fit in 15 Minutes of Daily Exercise

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  1. www.fitin15.ca

  2. What is Fit-in 15? • A public education program to help Canadians fit 15 minutes of focused physical activity into their day. • Developed by the Canadian Chiropractic Association.

  3. Who is Fit-in 15 for? • Busy people who would like to find time to start a physical activity habit but can’t fit it in. • Inactive Canadians who want a simple, manageable way to get started.

  4. How is Fit-in 15 different from other fitness programs? • Fit-in 15 understands: • You’re busy • The couch looks good after a tough day • You’re tired and stressed • You can’t afford a gym • You’re not sure where to start • Most fitness advice seems too difficult

  5. Fit-in 15 is about starting a habit: • Fifteen minutes a day can be the beginning of a habit that can grow and help you achieve your physical activity goals. • You’ll feel good about fitting it in, and feeling good is an important factor in your overall health.

  6. Find just 15 minutes for yourself – who knows where it will lead? • Healthier weight • Better sleep • Reduced stress • More energy • Greater flexibility • Stronger muscles • Improved posture • More endurance

  7. How will you spend your 15 minutes? • Cardio • Strength • Flexibility

  8. Get the walking habit! • Walking is the simplest thing you can do to start the fitness habit and give your heart and lungs a boost.

  9. Tips for walking: • Dress properly • Wear supportive shoes • Bring a bottle of water • Move your arms • Walk at a brisk pace

  10. Improve your strength & muscle tone: • A few simple exercises a day can start you on your way to improved muscle strength and tone.

  11. Simple strength exercises: • Wall push-ups • Curls • Shoulder raise • Legs ups • Pelvic tilt

  12. Improve your flexibility: • Gentle daily stretching will improve your flexibility and help you turn, bend and move more easily.

  13. Simple stretching exercises: • Neck roll • Chest stretch • Shoulder roll • Low back stretch • Calf stretch

  14. Exercise & stretching tips: • Pick a part of your body that matters to you. • Pick the exercises or stretches that are easiest for you. • Do the exercise or stretch to the best of your ability – it’s OK if you can only raise your leg or bend your knee a little. • Getting started is what matters!

  15. Making it easy: • Have a distraction • Get a buddy • Pick a specific time of day • Try not to miss a day • Vary your program

  16. 15 minutes a day will start you on your way: • Fitting in just 15 minutes a day will get you in the habit of making time for focused activity. • It’s your 15 minutes. Don’t let anything get in the way! • Once you have your habit well-established, add five minutes, then add five more. Work up to 30 minutes a day.

  17. Ask a chiropractor: • Is there any reason why I shouldn’t Fit-in 15? • How will I know if I’m improving? • What if I experience a sprain or strain?

  18. Life Gets Better When You Fit-in 15! For more information: www.fitin15.ca or The Canadian Chiropractic Association 1-877-222-9303 www.ccachiro.org

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