Physical Activity Guidelines

• Canadian 24-hour Movement Guidelines for the Early Years (0-4 years)
• Canadian 24-hour Movement Guidelines for Children and Youth (5-17 years)

Tips for parents

• Help kids move more, sleep better and sit less 
• Encourage unstructured, active play
• Sit no more than one hour at a time  
• Run, hop, throw and catch with your child every day
• Explore the outdoors, climb, jump, roll in the grass
• Have a bedtime routine
• Limit screen time before bed
• Keep bedrooms screen free

Find resources and learn more about Active Kids, Healthy Kids from the Canadian Paediatric Society.

Find physical activity tips for adults from the Public Health Agency of Canada (PHAC).

Physical activity in pregnancy

Staying active in pregnancy will help keep you and your baby healthy. Speak to your health care provider about what exercise is best for you. Learn more about physical activity in pregnancy from the PHAC.

As you grow older, daily physical activity will support your mobility, balance and independence. It increases your quality of life, helps prevent injuries and helps prevent falling.

Aim for 150 minutes of moderate to vigorous physical activity a week. You can break this into 10 minute sessions to help make it easier. Learn more in the Canadian Physical Activity Guidelines for Older Adults from the Canadian Society for Exercise Physiology.

Tips to stay active

Stay active by doing things you enjoy like walking, dancing or taking an exercise class. Follow the Physical Activity Tips for Older Adults (65 years and older) from the PHAC.