How much physical activity for your adolescent?

Physical activity	Sedentary behaviour
At least 60 minutes every day doing things that make their heart beat faster including: Vigorous-intensity activities (at least 3 days a week) Activities that strengthen muscle and bone (at least 3 days a week)	Limit recreational screen time to no more than 2 hours a day Limit sedentary (motorized) transport, sitting time, and time indoors

Physical activity

Sedentary behaviour

At least 60 minutes every day doing things that make their heart beat faster including:

Vigorous-intensity activities (at least 3 days a week)
Activities that strengthen muscle and bone (at least 3 days a week)

Limit recreational screen time to no more than 2 hours a day
Limit sedentary (motorized) transport, sitting time, and time indoors

Be active every day

Eat well

Be smart with screens

Screen time and digital media

Sleep well

Teens and sleep: Why you need it and how to get enough

What being active means	How to increase physical activity	How to reduce sedentary behaviour
Moderate-intensity physical activities include: bike riding, playground activities, skateboarding, brisk walking, hiking, canoeing, baseball and softball. Vigorous-intensity physical activities include: running, swimming, aerobics, basketball, vigorous dancing, ice or field hockey. Activities that strengthen muscle and bone include: games like hopscotch, tag, and jumping rope; sports such as gymnastics, basketball, volleyball, tennis; push-ups; swinging on playground equipment or bars; climbing ropes, walls or trees; running.	Play active games (e.g., tag, jump rope) Visit playground after school Treasure hunt in a local outdoor space Walk or sled in the park “Puddle hop” on a rainy day Increase active transportation to school	Set rules to limit after school screen time Keep screens out of bedrooms Increase active transportation to school Visit friends instead of texting Walk family or neighbour’s dog Stand up and move around after long periods of sitting

What being active means

How to increase physical activity

How to reduce sedentary behaviour

Moderate-intensity physical activities include: bike riding, playground activities, skateboarding, brisk walking, hiking, canoeing, baseball and softball.

Vigorous-intensity physical activities include:
running, swimming, aerobics, basketball, vigorous dancing, ice or field hockey.

Activities that strengthen muscle and bone include: games like hopscotch, tag, and jumping rope; sports such as gymnastics, basketball, volleyball, tennis; push-ups; swinging on playground equipment or bars; climbing ropes, walls or trees; running.

Play active games (e.g., tag, jump rope)
Visit playground after school
Treasure hunt in a local outdoor space
Walk or sled in the park
“Puddle hop” on a rainy day
Increase active transportation to school

Set rules to limit after school screen time
Keep screens out of bedrooms
Increase active transportation to school
Visit friends instead of texting
Walk family or neighbour’s dog
Stand up and move around after long periods of sitting

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Last updated: April 2020