Activity Guide for Youth


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Activity Guide for Youth

  1. 1. Active bodies need energy Follow Canada’s Food Guide to Healthy Eating to make wise food choices Healthy activity is safe activity © Her Majesty the Queen in Right of Canada, represented by the Minister of Public Works and Government Services Canada, 2002 Cat.H39-611/2002-1E • ISBN 0-662-31931-1Please use this Guide with additional support resources.For more information: Call 1 888 334-9769 or visit
  2. 2. Dare to be Active! Here’s the scoop! – Combine three types of physical activity for best results: 1. Endurance activities that make you breathe deeper, T une into physical activity to: your heart beat faster, and make you feel warm. • Meet new friends • Promote good posture and balance 2. Flexibility activities like bending, stretching and • Improve physical self-esteem • Improve fitness reaching that keep your joints moving. • Achieve a healthy weight • Strengthen the heart • Build strong bones and strengthen muscles • Increase relaxation 3. Strength activities that build your muscles • Maintain flexibility • Promote healthy growth and development and bones.Let’s Get ACTIVE!Canada’s Guidelines for INCREASING Physical Activity in YouthThis Guide will help you: Here are some ideas to get you started1. INCREASE time CURRENTLY spent on physical 2. REDUCE “non active” time spent on TV, video, activity, starting with 30 minutes MORE per day computer games and surfing the Internet, starting Decide to take the first step – It’s all up to you – And YOU can DO it! (See CHART BELOW) with 30 minutes LESS per day (See CHART BELOW) s Walk more – to school, to s Play sports s Be active with your friendsBuild up physical activity throughout the day in periods of at least 5 to 10 minutes the mall, to the park, to your friend’s house s Go skating, swimming, bike s Put on some music and move riding or bowling MONTH Daily INCREASE Daily INCREASE Total Daily INCREASE Daily DECREASE in moderate* in vigorous** in physical activity in non-active time s Walk, run or bike instead of s Stretch your muscles activity (Minutes) activity(Minutes) (Minutes) (Minutes) getting a drive with mom s Rake the leaves, shovel every day or dad snow or carry the groceries Month 1 at least 20 + 10 = 30 30 s Try something Month 2 at least 30 + 15 = 45 45 s Take the dog for a walk s Take a class like yoga, hip new like wall Month 3 at least 40 + 20 = 60 60 hop, aerobics or gymnastics climbing or Month 4 at least 50 + 25 = 75 75 s Run, jump, skateboard, dance classes snow-board, ski, skate s Check out some activities at Month 5 at least 60 + 30 = 90 90 or toboggan the community centre Congratulations! Daily active time is part of a healthy lifestyle. *Moderate physical activity examples • Brisk walking, skating, bike riding Choose activities you like or **Vigorous physical activity examples think you might like. • Running, supervised weight training, basketball, soccer