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Welcome to the Back Health site, dedicated to improving women’s back health through all stages of life.
Finding Time for Fitness
How do you find time for fitness when so many things are competing for your attention? It’s a common problem. The good news is that as little as 15 minutes a day can start a fitness habit – and deliver health benefits!

A recently published study conducted over a span of 12 years with almost half a million people found that 15 minutes a day of moderate-intensity exercise increased life expectancy.


Every additional 15 minutes of exercise a day further improved the health outlook of the participants in the study.

Try these tips to fit 15 minutes into your day:
  • Pick a time of day that works for you and stick with that time. Perhaps it is first thing in the morning, during a break at work or in the evening after dinner. Think of it as a part of your regular daily routine – like showering in the morning or brushing your teeth before bedtime.
  • Do something you enjoy! People tend to make time for things they like. A brisk walk outside, a video exer-game, a dance workout to your favourite music, a simple stretch-and-strengthen routine you can do with one eye on your favourite TV program – they all qualify. Expensive gyms need not apply!
  • Remember the benefits. We make time for things we know will reward us, and the rewards of physical activity are numerous: reduced stress, more energy, improved strength and flexibility, and simply feeling good about doing something for yourself.

Fifteen minutes a day can be the beginning of a habit that can grow and help you achieve your fitness goals. You’ll feel good about fitting it in, and feeling good is an important factor in your overall health.

Visit fitin15.ca for motivational tips, tools and ideas developed by Canada’s chiropractors. For even more ideas on how to build physical activity into your day, visit Canada’s Physical Activity Guide website at publichealth.gc.ca/paguide.
You may also be interested in:
Summer Fit Tips
In summer our thoughts turn to Canada’s great outdoors, and pursuits such as golfing, running or gardening.

Being active can help you maintain a healthy weight, flexibility and good posture, build strong bones, and relieve stress. Recreational activities are a great way to enjoy these benefits while having fun. Whether you pick up a garden rake or a golf club, or pound the pavement in running shoes, the important thing is to get moving. Learn More
Stress Relievers
We’ve all experienced stress while trying to balance our personal and professional lives. Not having enough hours in the day to manage conflicting priorities causes us to go into overdrive, leading to stress. Learn More
Gardening Tips
Plant and Rake Without the Ache. Gardening is a great way to stay active and have fun in the sun. But many Canadians sustain injuries that can be easily prevented with a little know-how. Learn More
Questions & Answers
“When should I consider chiropractic care?”
If you experience pain that lasts more than a few days, consult a chiropractor for an assessment. A chiropractor will recommend a course of treatment specific to you which may include spinal adjustments, joint mobilization, muscle release techniques, muscle stimulation or therapeutic exercises. Most people respond well to treatment and get back to their regular activities faster than waiting it out. To find a chiropractor near you, visit Locate a Chiropractor on the Canadian Chiropractic Association website.