3 different types of activities recommended by the Physical Activity Guidelines of Canada

Do you ever question whether or not your children are meeting the minimum recommended level of activity? It’s easy for children to get distracted by all the technology they have at their fingertips, and sometimes they can too hastily dismiss the idea of playing outdoors with their friends.

Guidelines published by the Public Health Agency of Canada1 outline how much physical activity children should be getting every week, which can be a really helpful guide for you and your family. There are different types of activity that children are encouraged to do to meet (or exceed) their recommended activity quota:

Moderate Aerobic Exercise: Moderate-intensity aerobic activity will make a person breathe harder and their heart beat faster. A child should be able to talk but not sing. Examples: walking briskly, skating, bike riding, or skateboarding.

Strengthening Activities: Muscle-strengthening activities build muscles. For children, climbing and swinging on playground equipment is an example of a muscle strengthening activity. • Children aged 5–11 should get at least one hour of moderate to vigorous physical activity daily. It should be vigorous, intense activity that helps build muscle and strengthen bones. • Children aged 12–17 are also recommended to do an hour every day of moderate to vigorous intensity activity, and vigorous activities at least three days a week. Combining aerobic and strengthening activities will improve their health and well-being.

Knowledge is important, but action is what matters. To actually motivate your child, try to lead by example and encourage the entire family to get out and move. Another potential strategy is to enlist your children in organized sports where they can learn new skills, make friends, and have fun. You may even want to introduce them to a sport that you once played as a child or encourage them to choose an activity based on their own interests or natural abilities. They’ll love the idea of trying something new.

References: • • Public Health Agency of Canada, “Physical Activity Guidelines,” • Public Health Agency of Canada, “Physical Activity tips for children (5–11 years),

Floating Review Template1
Royal York Chiropractic and Massage Therapy (416) 233-5413
4.9 6
Dundas Street West Toronto Ontario M8X 1Y3
  • I started going to Dr. Marco back in January 2020 when I was suffering a lower back injury. After seeing the reviews on google, I decided to give him a chance and I haven't looked back. Dr. Marco has helped me in my recovery and brought me back to feeling healthier than ever. He is extremely knowledgeable, kind and easy to talk too. Not to mention, the prices are very reasonable and not overpriced. I highly recommend him to anyone looking for a chiropractor in Etobicoke.
  • Royal York Chiropractic was recommended to me by multiple people, so I decided to give it a go for my back and shoulder problems. My first experience with Dr. Marco was extremely positive. He is very knowledgeable and easy to talk to. His honesty and commitment to improving my pain is what kept me coming back. Very positive experience!
  • I have been seeing Dr. Marco for many years now and he helps me each time I see him. He’s friendly, knowledgeable and has a level of clinical awareness that comes from years of experience which helps to create an overall positive interaction. Making appointments is never an issue and the clinic environment is welcoming and relaxing. Highly recommend him!
  • I have had very positive experiences with Royal York Chiropractic. While Dr. Peter has predominantly been overseeing my care, I have had adjustments with Dr. Marco as well. Both are competent, caring, friendly and willing to answer questions. Anna keeps the office well-organized and the few times I've had to wait, it has never been for long.
  • I have been seeing Dr. Marco for a few years now and he helps me every time. His adjustments are precise and effective, he knows what he is doing. He can be aggressive or as gentle as you need. Appointments have never been an issue, he always works around my schedule. I would highly recommend him!