This document provides guidelines for increasing physical activity in youth. It recommends: 1. Gradually increasing moderate physical activity by at least 20 minutes per day in the first month and increasing by 10 minutes each subsequent month, along with increasing vigorous activity. 2. Decreasing non-active time spent watching TV, videos, and computer/internet use by 30 minutes in the first month and decreasing by 15 minutes each subsequent month. 3. Combining endurance, flexibility, and strength activities for best results in achieving a total daily increase in physical activity.

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 0-662-31931-1
Please use this Guide with additional support resources.
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or visit www.healthcanada.ca/paguide

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 Youth
This Guide will help you:
Here are some ideas to get you started
1. 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 friends
Build 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