How much physical activity should children get daily?
Our recommendation @(Model.HeadingTag)>
Kids need to be even more active than adults. They need at least 60 minutes of moderate to vigorous activity each day – at home, at school, at play – to get their heart going and to get the best possible health benefit.
It’s good for kids’ bodies to get a variety of exercise. Encourage children to be active in many different ways.
Moderate aerobic activity
These activities are good fun and good exercise:
- walking quickly
Vigorous aerobic activity
These are great activities that get hearts working hard:
- running or jogging
- jumping rope
- sports like basketball or hockey
- active games like tag
These activities build up muscles:
- push-ups and sit-ups
- swinging on playground equipment
- climbing trees
These activities help make bones stronger:
Games like tag and hide-and-seek inside or outside are easy and require no equipment. Be a kid again and play games like leapfrog and hopscotch.
There's a wide range of activities in communities and in schools across Canada. If your child isn't set on one activity in particular, make it a fun mission to try something new every season.
It's hard to tear your kids away from TV, video games, tablets and other screens, but the less screen time the better! Aim for no more than 2 hours per day. And even less than that for children under 5.
Observe what your child does naturally and think of ways you can add physical activity.
- Do they love to read? Walk or cycle to the library.
- Are they always jumping on the furniture? Invest in a small trampoline for the backyard or gymnastics lessons.
- Do they love playing video games? Consider games that involve active movement, like baseball, basketball, ball hockey, golf, soccer or others.
- Are animals their favourite thing? Take them to a local farm or zoo to explore the environment on foot.
As a family, think of activities you can enjoy together in every season. Take advantage of seasonal activities like swimming in summer and skating in winter. Also consider ways to enjoy the outdoors all year long. Ideas include:
- hiking in the country
- exploring your city or community on foot
- playing in the park
Instead of driving your kids to school every day, get together with your neighbours to take turns walking a group of children to and from school. You'll benefit from the activity too!