Physical activity for children and youth

For children and teens to grow up healthy, it’s important they are physically active and eat healthy foods every day.

To help children develop habits that will last a lifetime, an active, healthy lifestyle must start early in life. Physical activity has benefits at every age, and helps kids:

• keep their heart and lungs strong and healthy,
• become more flexible,
• develop strong bones,
• keep a healthy body weight,
• lower the risk of several diseases and health problems,
• improve their mood and self-esteem, and
• do better in school.

“Sedentary behaviour” means time spent doing very little physical activity, such as sitting at a computer, playing video games, or watching television. Children and teens should spend less time on these activities and more time being active.

How can I get my kids to be active?

Your child learns the most about healthy active living from you. Include the whole family in regular physical activity and healthy eating. It’s easier if families do things together as part of the daily routine. 

• Choose activities that suit your child’s age and stage of development.
• Give your child lots of time to be active in both structured activities, like organized sports, and unstructured activities, like playing in a playground.
• Keep activities fun.

As teens strive for independence, they may want to do some things on their own. Encourage them to go for a walk or bike ride with friends.

How much time should my children spend being active?

Daily physical activity can include free play, games, sports, transportation (walking, cycling), recreation, and physical education.

• Vigorous-intensity activities make children sweat and feel “out of breath,” so that they can only speak a few words between breaths. These can include activities like running and swimming fast or for a long time.
• Moderate-intensity activities also make children sweat more and breathe a little harder but they can still talk while they move their bodies such as fast walking or a bike ride.
• Activities that strengthen muscles and bones can include jumping rope and running, or sports like tennis and basketball.

What kind of physical activity can children with a chronic illness do?

Regular physical activity is important for all children and youth. Unfortunately, sometimes kids with a chronic illness don’t get as much physical activity as they need.

Most children with a chronic illness are able to start with small amounts of moderate-intensity physical activity that will make them sweat more and breathe a little harder every day. Before your child starts any type of physical activity, talk to their doctor about specific health concerns. If necessary, your child can also be referred to a physiotherapist for a cardiorespiratory fitness assessment.

As your child gets more comfortable, they can gradually increase the amount of time participating in physical activities, as well as the frequency and intensity of these activities.

• Children and teens with a chronic illness can usually benefit from flexibility exercises (stretching), strength training (carrying groceries or light weights) and weight-bearing physical activity (like running).
• Most children and teens with a chronic illness can benefit from high-impact physical activities (like jumping), which promote bone health.

Here are some suggestions for children with specific illnesses:

Juvenile idiopathic arthritis (JIA) is a disease that causes swelling and pain in the joints.

• Children and teens with stable JIA can exercise without making their disease worse. They should choose moderate activities that promote flexibility and strength.
• Water exercise puts less stress on the joints and may improve range of motion, strength and fitness.
• Impact exercises (like running) are important for muscle and bone health. Impact exercises are safe when a child’s joint disease is stable. Consult with your doctor before your child or teen participates in any competitive contact sports.

Hemophilia is a genetic disorder where the blood does not clot properly.

• Children with hemophilia need to see a doctor before participating in contact or collision sports like most martial arts, hockey or football.
• Exercise makes muscles stronger and helps protect the joints. Strong muscles may decrease bleeding episodes.
• Cycling, running and swimming are good activities for children and teens with hemophilia.
• Give written instructions to your child’s coach, teacher or caregiver on how to recognize, prevent and treat bleeding.

Asthma is an illness that causes problems with breathing.

• Children with asthma can take part in any kind of physical activity, as long as their symptoms are under control.
• Physical activity can help children with asthma develop stronger lungs.
• Activities like swimming are less likely to cause problems with asthma than activities that involve a lot of running.
• Keep a record of symptoms, triggers and treatments to help you and your child’s doctor decide on the best kind of physical activity.
• Tell teachers, coaches and caregivers about your child’s asthma and how to recognize, prevent and treat breathing difficulties.

Cystic fibrosis (CF) is a genetic disease that causes the body to make thick, sticky mucus that affects the lungs and digestive system, making it more difficult to breathe and to break down foods.

• Children with CF can participate in most kinds of physical activity as long as their symptoms are under control. Talk to your child’s doctor before starting any kind of exercise.
• Exercises that increase heart rate and help the lungs get stronger, such as hiking, swimming or running, are the best for children with CF.
• Children and youth with CF should not participate in scuba diving

How can families support healthy active living?

• Set limits on how much time your children and teens spend in front of a screen (that includes television, computers, tablets, video games, and smart phones). For children aged 2 to 5 years, limit total daily screen time to under 1 hour. Screen time is not recommended for children under 2 years. 
• Playing organized sports (such as being on a soccer or hockey team) isn’t enough to keep children and youth healthy. Encourage your child or teen to be active every day, by walking or cycling to a friend’s house, skipping rope, or playing in a neighbourhood park or playground.
• If you drive your children to school, try walking instead, or organize a walking club with neighbours.
• Encourage your children to take the stairs instead of the escalator or elevator.
• Get your child involved in activities around the house: carrying the groceries, raking leaves, or shoveling snow.
• Be sure activities are safe. Children and youth should wear protective equipment for activities like cycling, skating, skateboarding, soccer, and other physical activities.
• Remember to be a good role model!