Physical activity for children and youth
For the greatest health benefits, children and youth (ages 5 to 17 years) need to be physically active, less sedentary, and get enough sleep each day. Spending more time being active and less time being sedentary helps children and youth do better in school and improves self-esteem.
How much physical activity do children and youth need?
According to the 24-Hour Movement Guidelines for the Children and Youth 5 to 17 years (Canadian Society for Exercise Physiology), children and youth should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day and should participate in activities that strengthen bones and muscles at least 3 days a week. They also need several hours of structured and unstructured physical activities throughout the day.
What are moderate to vigorous physical activities?
- Moderate intensity physical activity causes children and youth to sweat a little and breathe harder and includes activities such as bike riding and skating.
- Vigorous intensity physical activity causes children and youth to sweat and be “out of breath” and includes activities such as running and swimming.
The intensity of the activity is dependent upon the effort exerted during the activity. Examples of other moderate to vigorous physical activities are active transportation such as brisk walking or cycling to school, or getting together for a game of basketball, soccer, or hockey after school.
What are structured and unstructured physical activities?
Structured physical activity is an activity that is planned by an adult. A few examples of structured physical activity include follow the leader, and musical chairs, or playing a sport like soccer.
Unstructured physical activity is an activity that children can do on their own, with another child or with an adult. This type of activity is sometimes called “free play”. Unstructured play is a great time for children to participate in risky play where they learn new skills (for example, climbing or jumping) and develop their sense of adventure by exploring.
Why is physical activity important?
Physical activity is important because it:
- helps muscles and bones become stronger
- builds important connections in the brain, and between the brain and muscles
- improves memory, concentration, creativity and problem solving skills
Sit less
Sedentary behaviour is the time when children are doing very little physical movement, such as sitting for long periods, watching television, playing video games, and using the computer. Children and youth should aim to limit their recreational screen time to no more than 2 hours per day and should limit sitting for extended periods.
Learn more about sedentary behavioursand screen time.
Ideas to keep your child and youth active!
- Encourage outdoor play! Visit local playgrounds, splash pads and beaches over the summer months. During winter, enjoy a family skating day at a local outdoor rink.
- Children and youth should take part in a wide range of recreational sports (this may or may not include participation in a sports league).
- Encourage children and youth to participate in activities that are ground, water, ice and snow-based at different times of the year.
- Continue to encourage children and youth to engage in unstructured play with friends every day.
- Encourage children and youth to take every opportunity to play different sports and participate in physical activities in school, during physical education class, intramurals, or on school teams (if available).
- Continue to play catching, throwing, kicking, and running games with children so they can build their movement skills (Active for Life). Keep physical activity and recreational sports fun.
- Encourage children and youth to choose modes of active transportation to get to school or work.
- Encourage participation in a wide range of sports (recreational, not necessarily a league) and encourage pick-up games of soccer, hockey, or basketball in the neighbourhood.
- Continue to play as a family! Get outside and enjoy local parks, beaches, trails, tennis courts, and skating paths or rinks together.
- Older, active youth are excellent role models for children and younger youth. Encourage youth to play with younger siblings, or to volunteer their time and skills to support local recreation and sports programs.
Volunteer your time and skills to improve the availability of recreation spaces and programs for youth in your community. Active for Life provides additional information along with ideas to keep children active.
This item was last modified on March 28, 2024