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Get Moving!

September 10, 2018

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Children (aged 3–4 years) should accumulate at least 180 minutes of physical activity at any intensity spread throughout the day. Activities in different environments develop movement skills. Children's progression toward at least 60 minutes of energetic play by 5 years of age is appropriate. More daily physical activity provides greater benefits. 

For health benefits, children aged 5-11 years should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily. This should include: vigorous-intensity activities at least 3 days per week to strengthen muscle and bones. More daily physical activity provides greater health benefits.

Let’s Talk Intensity! 

Moderate-intensity physical activities will cause children to sweat a little and to breathe harder. 

Activities like: 

• Bike riding 

• Playground activities 

Vigorous-intensity physical activities will cause children to sweat and be ‘out of breath’. 

Activities like: 

• Running 

• Swimming

Parents and caregivers can help to plan their child’s daily activity. 

Kids can:

  • Play tag – or freeze-tag! 
  • Go to the playground after school. 
  • Walk, bike, rollerblade or skateboard in their community
  • Play an active game at recess. 
  • Go sledding in the park on the weekend. 
  • Go “puddle hopping” on a rainy day

Being active for at least 60 minutes daily can help children: 

• Improve their health 

• Do better in school 

• Improve their fitness 

• Grow stronger 

• Have fun playing with friends 

• Feel happier 

• Maintain a healthy body weight 

• Improve their self-confidence 

• Learn new skills

For health benefits, youth aged 12-17 years should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily. This should include: being active for at least 60 minutes daily to improve their health, do better in school, improve their fitness, to grow stronger, to have fun playing with friends, to feel happier, to maintain a healthy body weight, and to improve their self-confidence . Youth, 12 – 17 years, should engaged in vigorous-intensity activities at least 3 days per week to strengthen muscle and bones. More daily physical activity provides greater health benefits.

Let’s Talk Intensity! 

Moderate-intensity physical activities will cause teens to sweat a little and to breathe harder. 

Activities like: 

• Skating 

• Bike riding 

Vigorous-intensity physical activities will cause teens to sweat and be ‘out of breath’. 

Activities like: 

• Running 

• Rollerblading

Parents can help to plan their teen’s daily activity. 

Teens can:  

  • Walk, bike, rollerblade or skateboard in their community. 
  • Go to a gym on the weekend. 
  • Do a fitness class after school.
  • Get the neighbours together for a game of pick-up basketball, or hockey after dinner. 
  • Play a sport such as basketball, hockey, soccer, martial arts, swimming, tennis, golf, skiing, snowboarding…