Physical activity will improve your health and quality of life at every age and stage.
Movement guidelines for children and youth (0-17)
Children need physical activity everyday for their healthy development. Learn the recommended balance of physical activity, sleep and sedentary behaviour (things you do sitting or lying down) from the Canadian Society for Exercise Physiology (CSEP):
- 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 with these tips:
- 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.
Guidelines for adults (18-64)
Stay active to decrease stress, improve sleep and increase energy. Adults should be active every day, and aim for a minimum of 150 minutes of moderate to vigorous activity per week. Learn more in the Canadian Physical Activity Guidelines for Adults (18-64 years) from the CSEP.
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.
Guidelines for older adults
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.