Childhood is a key period to develop motivation, confidence and competence in being physically active. These assets make children more likely to be physically active as an adults. To do so, children should engage in a variety of activities, including free play and structured activities.

Canadian 24-Hour Movement Guidelines: Children and Youth
​A healthy 24 hours includes physical activity, sedentary behaviour, healthy eating, and sleep:
​​
​Move More

• Aim for participation in at least 60 minutes per day of moderate to vigorous activity
• Aim for muscle and bone strength activities at least 3x per week

​
​Sit Less

• Aim for no more than 2 hours of recreational screen time per day​

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​What is moderate to vigorous activity? Any activity that increases your heart rate and makes you feel warmer.
​Here are a few examples:​

• Playing outside
• Running around
• Biking
• ​Kicking a ball around
• Lacrosse
• ​Dancing
• Hockey
• Skating/sliding/tobogganing
• Basketball
• Swimming
• Hiking
• Skipping rope
• Etc.

What do we mean by activities working on bone and muscle strength?
​Here are a few examples:​​​

• Climbing
• Swinging on playground equipment/bars
• Jumping/hopping
• Handstands​
• Etc.