Physical Activity Guidelines

Getting active is one of the best things you can do for your health. No matter your age, staying active helps you feel better, sleep better, and enjoy life more. This page gives you tips and recommendations for every stage of life, so you can stay active, healthy, and happy.

How can children and youth (0-17) stay active?

Kids need daily physical activity to grow strong and stay healthy. It’s also important to balance movement, sleep, and rest.

Recommendations:

• Follow the Canadian 24-hour Movement Guidelines for Early Years (0-4 years) and Children and Youth (5-17 years).

Tips for parents:

• Encourage unstructured play: Let them climb, jump, and explore

• Get involved: Run, hop, throw, and catch with your child

• Limit screen time:

• Avoid screens for at least an hour before bed

• Keep bedrooms screen-free

• Stick to a calming bedtime routine for better sleep

Find more ideas in the Active Kids, Healthy Kids guide.

What’s the best way for adults (18-64) to stay active?

Staying active helps reduce stress, improve sleep, and boost energy.

Recommendations:

• Aim for at least 150 minutes of moderate to vigorous activity every week.

• Break it into smaller sessions, like 10-minute walks, to make it easier.

Activity ideas:

• Walk, bike, or swim

• Try yoga, hiking, or join a fitness class

• Use everyday opportunities to move, like taking the stairs

Learn more from the Canadian Physical Activity Guidelines for Adults and the Public Health Agency of Canada.

How can you stay active during pregnancy?

Physical activity during pregnancy is good for you and your baby.

Recommendations:

• Talk to your healthcare provider about activities that are safe and effective for you.

• Explore Physical Activity in Pregnancy for more tips.

Easy ways to stay active:

• Go for walks, swim, or do prenatal yoga.

• Avoid high-impact sports or activities with a risk of falling.

What are the benefits of staying active as an older adult?

Daily physical activity helps older adults stay mobile, maintain independence, and prevent falls.

Recommendations:

• Aim for 150 minutes of moderate to vigorous activity each week

• Break it into 10-minute sessions to make it manageable

Enjoyable activities:

• Take walks, join a dance class, or try tai chi

• Explore local fitness programs designed for older adults

Learn more in the Canadian Physical Activity Guidelines for Older Adults.

Frequently asked questions