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Making physical activity a part of the day is fun and healthy. Encouragingkids to build physical activity into their daily routine helps to createa pattern that may stay with them for the rest of their lives.
PHYSICAL ACTIVITY IS FUN!
•At home•At school•At play•Inside or outside •On the way to and from school•With family and friends
Canada’sPhysical Activity Guide
for
ChildrenCanada’sPhysical Activity Guide
for
Children
 
Month 1Month 2Month 3Month 4Month 5
Daily
INCREASE
in moderate*physicalactivity(Minutes)at least 20at least 30at least 40at least 50at least 60Daily
INCREASE
in vigorous**physicalactivity(Minutes)
1015202530
=====+++++
Total Daily
INCREASE
in physicalactivity(Minutes)3045607590Daily
DECREASE
in non-activetime(Minutes)3045607590
Congratulations! Daily active timeis part of a healthy lifestyle.
Build up physical activity throughout theday in periods of at least 5 to 10 minutes
Canada’s Guidelinesfor INCREASINGPhysicalActivity in Children
This Guide will help children:
•
INCREASE
time
CURRENTLY
spent on physicalactivity, starting with 30 minutes
MORE
per day(See CHART BELOW)•
REDUCE
“non active” time spent on TV, video,computer games and surfing the Internet,starting with 30 minutes
LESS
per day(See CHART BELOW)
 
CALLTOACTION
for parents, educators,physicians andcommunity leaders
*Moderate physical activity examples**Vigorous physical activity examples• brisk walking• skating• bike riding• swimming• playing outdoors• running• soccer
 
EnduranceFlexibilityStrength
All contribute to a healthy body
Combine 3 types of physical activity for best results:
1. Endurance
activities that strengthen the heartand lungs such as running, jumping and swimming.
2. Flexibility
activities that encouragechildren to bend, stretch and reachsuch as gymnastics and dancing.
3. Strength
building activities that buildstrong muscles and bones such asclimbing or swinging acrossthe playground ladder.
The Benefits ofRegular Activity
x
Builds strong bones and strengthensmuscles
x
Maintains flexibility
x
Achievesa healthy weight
x
Promotes good postureand balance
x
Improves fitness
x
Meet new friends
x
Strengthens the heart
x
Improves physical self-esteem
x
Increases relaxation
x
Enhances healthy growthand development
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