Physical Activity for Children

What are the most current activity recommendations for children and youth?

Currently, Health Canada does not have recommendations for birth to age 5; but there are recommendations from the National Association for Sport and Physical Education in the United States, that are commonly used in Canada.

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Recommendations for Physical Activity from birth - 5 years of age

Age Recommendations for Physical Activity Recommendations for Non-Physical Activity
Infant
(birth - 1 year)
  • Provide safe opportunities to explore their surroundings.
  • Create activities that help with the development of movement skills.
  • No recommendations.
Toddler
(1 - 3 years)		 Everyday:
  • at least 30 minutes of structured physical activity.
  • at least 60 minutes and up to several hours of unstructured physical activity.
  • should develop basic movement skills that lead to more complex movement skills.
  • Should not have any more than 60 minutes at a time, except when sleeping.
Preschooler
(3 - 5 years)		 Everyday:
  • at least 60 minutes of structured physical activity.
  • at least 60 minutes and up to several hours of unstructured physical activity.
  • should have some experience in movement skills that lead to more complex movement skills.
  • Should not have any more than 60 minutes at a time, except when sleeping.
  • The Canadian Paediatric Society recommends no more than one hour of screen time a day (TV, computer, video games).
Definitions
  • Structured Physical Activities: Any planned programs example gymnastics, swimming lessons, etc.
  • Unstructured Physical Activities: Playgrounds, play groups, going to the park etc.
Reference: National Association for Sport and Physical Education, (2002). Active Start, a Statement of Physical Activity Guidelines for Children Birth to Five Years. p. 5-11

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Physical Activity Recommendations for Children 5 - 11 years

Age Recommendations for Physical Activity Recommendations for Sedentary Behaviour
Children and Youth
5-11 years		 Children aged 5-11 years should get at least 60 minutes of moderate-to vigorous-intensity physical activity every day. This should include:
  • Vigorous-intensity activities at least 3 days/week
  • Activities that strengthen muscle and bone at least 3 days/week
  • More is better!
 Sedentary (or inactive) time should be limited. Try these tips:
  • Limit recreational screen time (e.g., TV or computer games) to less than 2 hours daily;
  • Encourage active transportation (walking or biking)
  • Limit extended sitting and time spent indoors
Definitions
  • Moderate physical activity will cause children to sweat a little and breathe harder.  Activities like: bike riding or playground activities
  • Vigorous physical activity will cause children to sweat and be ‘out of breath’.  Activities like: running, basketball, soccer, swimming
Adapted from Canadian Society for Exercise Physiology
  • Canadian Physical Activity Guidelines (2011)
  • Canadian Sedentary Behaviour Guidelines for Children and Youth (2011)

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Physical Activity Recommendations for youth 12 - 17 years of age

Age Recommendations for Physical Activity Recommendations for Sedentary Behaviour
Youth 12 - 17 years Youth aged 12 - 17 years should get at least 60 minutes of moderate- to vigorous-intensity physical activity every day. This should include:
  • Vigorous-intensity activities at least 3 days/week
  • Activities that strengthen muscle and bone at least 3 days/week
  • More is better
     
 Sedentary (or inactive) time should be limited. Try these tips:
  • Limit recreational screen time (e.g., TV or computer games) to less than 2 hours daily;
  • Encourage active transportation (walking or biking)
  • Limit extended sitting and time spent indoors
Definitions
    • Moderate physical activity will cause teens to sweat a little and breathe harder.  Activities like: skating, bike riding
  • Vigorous physical activity will cause teens to sweat and be ‘out of breath’.  Activities like: running, soccer, rollerblading
Adapted from Canadian Society for Exercise Physiology
  • Canadian Physical Activity Guidelines (2011)
  • anadian Sedentary Behaviour Guidelines for Children and Youth (2011)

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What are the benefits of being physically active?

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

  • Improve their health
  • Do better in school
  • Have fun playing with friends
  • Improve self confidence
  • Feel happier
  • Learn new skills

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How can I help my child to be physically active?

  • Make the activity fun.
  • Send them outside to play.
  • Be active all year round including the winter. Check our Family Fun in Halton resource for ideas.
  • Replace time on the Internet, in front of the TV, or playing video games with outdoor play time or sports like, soccer, hockey or playing Frisbee.
  • Slowly start to build up to the 90 minutes a day, by starting with 30 minutes a day.
  • Break the 60 minutes up into 10 minute chunks so not to overwhelm your child.
  • Check the Participaction website for more great ideas External Link!
  • Lead an active lifestyle with your children:
    • walk to the store
    • take the stairs
    • garden
    • dance to music
    • rent a canoe or kayak for an afternoon
    • go bowling
    • walk around a museum
    • bike on trails
  • Encourage children to play outside in the winter.
Age Activities
Infant
(birth - 1 year)
  • Place the infant on their stomach (on a blanket) and encourage them to move about and explore.
  • Use different play objects to attract their attention and place the objects close by so that they reach or move towards them.
  • Give them objects to hold in their hands to help with grasping and hand control.
  • Interact with the infant by playing peek-a-boo, pat-a-cake.
     
Toddler
(1 - 3 years)
  • Use different child-sized equipment, music, body awareness activities and chase games.
  • Encourage the toddler to support weight in their hands to develop upper-body strength.
  • For unstructured play:
    • allow toddlers to freely interact with one another
    • use playground structures
    • play with balls, water and in sandboxes.
  • Give them objects to push, pull, balance on, climb up or jump from.
     
Preschooler
(3 - 5 years)
  • Allow the preschooler to explore a variety of movement skills individually, with a partner and in a small group (team).
  • Allow the preschooler to play games that are non-competitive and cooperative such as gymnastics, swimming, and dancing.
  • Unstructured activities include:
    • exploring large outdoor toys
    • playground equipment
    • using bicycles
    • walking
       
Children and Youth
(6 - 14 years)
  • Provide children and youth with opportunities which allow them to practice and explore their potential are important to building confidence and interest in physical activity.
  • Consider the three components of fitness when reviewing children and youths activity (endurance, flexibility and strength).
  • Provide both organized and unorganized sport and play.
  • Adopt an active lifestyle philosophy. Active Living is a way of life where being active is natural, and happens everyday.
  • Examples of both organized and unorganized activities:
    • soccer
    • football
    • basketball
    • baseball
    • dance
    • tennis
    • judo/karate
    • gymnastics
    • swimming
    • skipping
    • playing tag
    • walking
    • hockey
    • biking
    • frisbee

Parents: remember to think of safety at all times and ensure that your children and youth are wearing the appropriate sports equipment such as helmets, knee, elbow and wrist pads etc.

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