How much for school-age children? (5 – 11 years)

Accumulate ≥ 60 minutes of moderate- to vigorous-intensity physical activity daily, including:

• Vigorous-intensity activities (≥ 3 days/week)
• Activities that strengthen muscle and bone (≥ 3 days/week)

Minimize sedentary time:

• Limit recreational screen time to no more than  2 hours a day
• Limit sedentary (motorized) transport, sitting time, and time indoors 

Starting at 5 years, activities should be more intense:

Moderate-intensity physical activities include:
bike riding, playground activities, skateboarding, brisk walking, hiking, canoeing, baseball and softball. 

Vigorous-intensity physical activities include:
running, swimming, aerobics, basketball, vigorous dancing, ice or field hockey.

Activities that strengthen muscle and bone include: games like hopscotch, tag, and jumping rope; sports such as gymnastics, basketball, volleyball, tennis; push-ups; swinging on playground equipment or bars; climbing ropes, walls or trees; running.

• Play active games (e.g., tag, jump rope)
• Visit playground after school
• Treasure hunt in a local outdoor space
• Walk or sled in the park
• “Puddle hop” on a rainy day
• Increase active transportation to school                                                      

• Set rules to limit after school screen time
• Keep TVs and other screens out of bedrooms
• Increase active transportation to school
• Visit friends instead of texting
• Walk family or neighbour’s dog
• Stand up and move around after long periods of sitting