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Physical Activity

What is physical activity?

Physical activity is moving your body in different ways.

Why is regular physical activity important?

Physical activity strengthens bones and muscles, strengthens the heart, maintains and achieves a healthy weight, is a critical part of a healthy lifestyle. Not being physically active can cause chronic disease and disability. Children especially need regular physical activity for healthy physical growth and development.

How much physical activity do children need?

Children need up to 90 minutes of physical activity per day. This can happen in smaller portions throughout the day (e.g., 15 minute walk to school, 5 minutes climbing stairs, 30 minutes in physical education class at school, etc.).

• Children need 60 minutes of moderate physical activity daily. Moderate physical activity is activities such as brisk walking, skating, biking, swimming, and playing outdoors.
• Children need 30 minutes of vigorous physical activity daily. Vigorous physical activity is activities such as running and soccer. Vigorous physical activity makes children’s hearts beat faster, makes them breathe harder, and makes their bodies feel warm.

Increase children’s physical activity gradually:

What kind of physical activity is good for children?

Children need a mix of moderate physical activity and vigorous physical activity.

• Moderate physical activity is activities such as brisk walking, skating, biking, swimming, and playing outdoors.
• Vigorous physical activity is activities such as running and soccer.

Physical activity should be fun, enjoyable, and a routine part of children’s daily lives.

See the Canada Physical Activity Guide for detailed information in English or French

How can I promote physical activity in my child’s lifestyle?

• Make active living part of your child’s daily routine. It’s easier and more realistic than relying only on scheduled, organized activities.
• Get the whole family involved in regular physical activity and healthy eating.
• Organized sports alone (such as a soccer team or a hockey league) aren’t enough to keep children and youth healthy. Encourage them to also discover activities they can do and enjoy every day, such as walking or cycling to a friend’s house or skipping rope.
• Play actively with your kids.
• Encourage your child to take part in activities that involve moving, not sitting.
• Be a positive role model. If your child sees you being active and healthy, she or he is more likely to follow that example.
• Praise and encourage your child’s physical activities.

Other tips

• Take a family walk once a day.
• Take the stairs instead of the elevator.
• Go to the neighbourhood park together and play actively with your child.
• Set limits on how much time your family spends watching TV, playing video games, and surfing the Internet—no more than one hour a day.
• Walk or bicycle for short trips.
• Get your child involved in activities around the house: carrying the groceries, raking leaves, or shovelling snow.
• Encourage your child to participate actively in community activities.