Physical activity recommendations

Being physically active several times a day, whatever your age, is good for your health. The Canadian movement recommendations take into account physical activity, time spent sitting and sleep.

Physical activity refers to all the movements you do on a daily basis, for example, taking the stairs instead of the elevator, active transportation, doing a sports activity.

When talking about movement in a day, there are two concepts to distinguish:

Physical inactivity refers to a level of physical activity that is below the recommendations.

Sedentary behaviours refer to prolonged periods spent in a static position, either sitting, reclining or lying down, for example driving a car, working on a screen or watching TV.

A person may be physically active while being sedentary. The best way to protect yourself from the negative effects of physical inactivity and a sedentary lifestyle is to move more often on a daily basis.

Young children should be active as often as possible in order to develop properly. To move even more, go outdoors. Being active is easier when there is more space to run, jump, climb and throw.

Even babies, who are not mobile yet:

• should be physically active several times a day in various ways, particularly through floor‑based play;
• should have at least 30 minutes of tummy time spread throughout the day while awake.

It is advisable not to keep them restrained for more than one hour at a time when they are awake (for example, in a stroller, seat on the floor or high chair).

Integrate various physical activities into their daily lives:

• do at least 180 minutes (three hours) of physical activity per day, spread throughout the day;
• vary the type and intensity of the activities;
• include energetic play.

It is advisable not to keep children restrained for more than one hour at a time when they are awake (for example, in a stroller or high chair).

Follow the same recommendations as for children aged 1 to 2 years old, with particular attention to energetic play during the period of physical activity.

At least 60 minutes per day of energetic play is recommended.

Do a variety of physical activities on a daily basis, including:

• at least 60 minutes (one hour) of moderate to vigorous physical activity per day, including a variety of aerobic activities;
• at least 60 minutes (one hour) of moderate to vigorous physical activity per day, including a variety of aerobic activities;
• several hours of structured and unstructured light physical activities;
• muscle and bone strengthening activities at least three times a week;
• active breaks to reduce or break up long periods of sitting.

Incorporate a variety of types and intensities of physical activity that include:

• at least 150 minutes (2.5 hours) of moderate to vigorous physical activity per week;
• muscle strengthening activities at least twice a week;
• limiting sedentary time to eight hours a day, with no more than three hours of recreational screen time;
• breaking up long periods of sitting as often as possible.

Follow the same recommendations as for adults, with particular attention to:

• exercises to strengthen muscles and improve balance;
• moving regularly to maintain independence and quality of life.