How much physical activity do children and youth need?
Children aged 5-11 and youth aged 12-17 should accumulate at least 60 minutes of moderate to vigorous intensity physical activity daily. But more is even better!
What is moderate to vigorous aerobic activity?
On a scale of 0 to 10 (with 0 being completely at rest and 10 being absolute maximum effort), moderate-intensity aerobic activity is a 5 or 6. Kids will breathe harder and their hearts will beat faster. They should be able to talk, but not sing. Examples of moderate physical activity include walking quickly, skating, bike riding, and skateboarding.
To make the most of their physical activity, try to include...
- vigorous-intensity activities at least three days per week
- activities that strengthen muscle and bone at least three days per week (walking, running and jumping rope)
Ideas to get moving...
- replace computer and TV time with something active
- encourage students to join a school activity or team
- learn which sports and activities they enjoy and find lessons or clubs
- take kids to the playground or to the park to play
- have them rake the leaves, shovel snow or carry the groceries
- encourage them to dance to their favourite music
Health benefits include...
- improved fitness
- stronger bones and healthier muscles
- better posture and balance
- a stronger heart
- healthy growth and development
- increased concentration
- better academic scores
- improved self-esteem
- lower stress
- opportunities for socializing
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