Physical activity: Being physically active for your health

It’s recommended that healthy infants, toddlers and preschoolers join different types of age-appropriate, enjoyable and safe activities. The activities should take place in a variety of settings with different intensities throughout the day.

Learn more:

• Early years 0 to 4 years: 24-Hour Movement Guidelines (Canadian Society for Exercise Physiology)

It’s recommended that children and youth get at least 60 minutes a day of moderate-to-vigorous physical activity. This should include several hours of light activity, and muscle- and bone-strengthening activities at least 3 times per week.

Learn more:

• Children and youth 5 to 17 years: 24-Hour Movement Guidelines (Canadian Society for Exercise Physiology)

It’s recommended that adults get at least 150 minutes of moderate-to-vigorous physical activity per week. This should include several hours of light activity and muscle- and bone-strengthening activities at least 3 times per week.

Learn more:

• Adults 18 to 64: 24-Hour Movement Guidelines (Canadian Society for Exercise Physiology)

It’s recommended that older adults get at least 150 minutes of physical activity per week. This should include a variety of activity and intensities, like light activity and moderate-to-vigorous physical activity, activities that challenge balance, and muscle- and bone- strengthening activities.

Learn more:

• Adults 65 and older: 24-Hour Movement Guidelines (Canadian Society for Exercise Physiology)

Physical activity is safe and encouraged for pregnant people who are healthy and receiving prenatal care.

With advice from a health care provider, it’s recommended that you aim for at least 150 minutes of moderate intensity physical activity weekly. You may also perform daily pelvic floor muscle exercises to strengthen muscles that support your bladder and uterus. Moderate activity during pregnancy is safe for most people. However, there are some situations where a health care provider may advise against physical activity.

After childbirth, it’s important to start slow and listen to your body. Try to work your way up to at least 150 minutes of moderate intensity physical activity each week. If you’ve had birth complications, consult a health care provider to ensure you can safely work towards meeting the recommendations.

Lean more:

• Pregnancy: 24-Hour Movement Guidelines (Canadian Society for Exercise Physiology)
• Postpartum: 24-Hour Movement Guidelines (Canadian Society for Exercise Physiology)

Physical activity is an important part of healthy living at any age, but it’s essential for healthy growth and development. Regular physical activity helps children and youth to:

• maintain a healthy body weight
• lessen the likelihood of tobacco, alcohol and drug use
• reduce the risk of chronic disease and health problems
• feel better every day through improved mental health and well-being
• develop endurance (cardiorespiratory fitness), strength, flexibility and bone strength

Establishing positive and healthy habits at an early age creates lifelong benefits. To help children and youth grow strong and stay healthy, it’s recommended that they have:

• regular activity
• limited screen time
• limited sedentary time
• consistent sleep routines  

Children who aren't active enough are at a higher risk of developing chronic diseases. These include:

• cancer
• diabetes
• heart and blood vessel problems

Staying active as a family:

• encourages physical activity for children and youth
• helps to meet physical activity and screen time recommendations
• improves mental health

Learn more:

• Cancer
• Diabetes
• Youth health
• School health
• Childhood obesity
• Improving your mental health
• Are Canadian children getting enough sleep? (infographic)

Adults with higher levels of physical activity can perform their daily tasks more easily and with less fatigue. Physical activity supports healthy growth and development in adulthood. It helps adults:  

• decrease stress
• become stronger
• have more energy
• improve sleep quality
• prolong independence as we age
• improve mental heath and brain health

Research shows that physical inactivity can cause premature death, chronic disease and disability. Physical activity can help with and reduce the risk of over 25 chronic conditions including:

• stroke
• type 2 diabetes
• coronary heart disease
• osteoporosis (weakened bones)
• hypertension (high blood pressure)
• some cancers, including breast cancer and colon cancer

Being physically active can help promote a healthy weight. The amount of physical activity needed to maintain a healthy weight can vary for each person. To understand the risks of excess weight, other factors and lifestyle habits need to be considered. These include:

• the foods you eat
• how active you are
• any health conditions
• fitness level, including physical activity and recovery

You can use body mass index (BMI) to measure body fat based on your height and weight. Among adults, BMI is used to assess the risk of developing health problems based on body weight. Consult a health care provider to discuss individual health risks associated with BMI.

Calculate your BMI and determine your level of health risk

Regular and weight-bearing physical activity later in life helps reduce bone loss from osteoporosis. It also helps to maintain:

• balance
• mobility
• strength
• flexibility
• coordination

Regular physical activity can help keep joints and muscles healthy. This may also lower the risk of developing some types of arthritis, a condition that causes joint pain and stiffness.

Physical activity can also help reduce the risk of falls and prolong good health and independence.

Learn more:

• Osteoporosis
• Aging and seniors
• You can prevent falls!
• Reduce the risks of developing some types of arthritis

Parents and caregivers play an important role in shaping children’s physical activity and screen time through active participation and involvement. Staying active with your family helps everyone maintain recommended levels for physical activity and screen time while positively influencing mental health.

Help children understand the importance of daily physical activity by:

• using active transportation like walking or biking to school instead of taking the bus
• teaching your child about the proper equipment needed to safely enjoy their activities
• balancing their day with physical activities of their choice like playing tag or playing in the snow
• combining moderate activities like walking or biking with more vigorous ones like running or playing tag
• encouraging your child to participate in activities that provide opportunities to learn new skills while having fun
• being a role model, as children are more likely to enjoy physical activity and sports if they see their parents participating and having fun
• limiting sedentary activities, including time spent sitting, reclining or lying down while using smartphones, computers, gaming consoles or TVs recreationally

To increase your child’s activity level:

• schedule active time for your children after school
• set a positive example by being physically active as a family
  • plan regular outings to hike, cycle, walk, skate, or take your child to the playground or the park to play
• involve your children in daily tasks like helping walk the dog, carry groceries or rake leaves
• check with local schools, and recreation and community centres for affordable programs
• praise your children for being active, as confidence is essential for building healthy habits

Lean more:

• Nobody's Perfect: Parenting tip sheets
• Physical activity: Supporting healthy communities
• Physical activity: Safe practices for physical activity

Physical activity doesn’t have to be difficult or expensive. Start with simple ways to add physical activity into your everyday routine. This will help you to stay healthy and maintain balance, mobility and independence as you age. Progress towards any of the recommended physical activity levels will result in some health benefits.

You could:

• do a workout at the gym or at home
• break up long periods of sitting with movement
• play actively with your children, grandchildren or animals
• try simple activities like standing, stretching, walking or dancing
• use active transportation by walking or cycling to your destination whenever possible
• start group activities or classes in your community to combine active and social time
• work up a sweat by doing housework or chores like gardening or cleaning your home

If you experience mobility restrictions, try modified activities that fit your needs, interests and help you stay moving. For example, using a mobility aid instead of walking, or doing exercises at a chair or desk.

Consider building physical activity into your workday. You can do this by:

• having standing or walking meetings
• setting reminders for moving or stretching
• encouraging your colleagues to be active and tracking progress
• taking active breaks between meetings or during your lunch time
• taking the stairs instead of the elevator when possible, or try parking further away
• using active transportation to get to work like biking or walking all or part of the way

Learn more:

• Physical activity: Supporting healthy communities