Canadian Physical Activity Guidelines Canadian Sedentary ...ymca.ca/CWP/media/YMCA-National/Documents/Our Impact page re… · Who — Children (aged 5-11 years) and Youth (aged 12-17

Canadian Physical Activity, and Sedentary Behaviour Guidelines 1

Canadian Physical Activity GuidelinesCanadian Sedentary Behaviour Guidelines

Your Plan to Get Active Every Day

Canadian Physical Activity, and Sedentary Behaviour Guidelines

What is physical activity?

• Movementthatincreasesheartrateandbreathing

• Anybodilymovementproducedbyskeletalmusclesthatrequiresenergyexpenditure

What are physical activity guidelines?

PhysicalActivityGuidelinesdescribetheamountandtypesofphysicalactivitythatoffersubstantialhealthbenefitsforCanadians.

What is sedentary behaviour?

• Posturesoractivitiesthatrequireverylittlemovement

• Examplesincludeprolongedsitting,watchingtelevision,playingpassivevideoorcomputergames,extendedtimespentonthecomputer(surfingtheinternetorworking),andmotorizedtransportation.

What are sedentary behaviour guidelines?

SedentaryBehaviourGuidelinesdescribetherecommendedamountoftimethatCanadiansshouldreducetheirinvolvementinsedentarypursuitsinordertoreducehealthrisks.

Moderate-intensity physical activity

Onascalerelativetoanindividual’sper-sonalcapacity,moderate-intensityphysicalactivityisusuallya5or6onascaleof10.

Asaruleofthumb,ifyou’redoingmoderate-intensityactivityyoucantalk,butnotsingyourfavouritesong,duringtheactivity.You’reworkinghardenoughtoraiseyourheartrate.

Vigorous-intensity physical activity

Onascalerelativetoanindividual’sper-sonalcapacity,vigorous-intensityphysicalactivityisusuallya7or8onascaleof10.

Ifyou’redoingvigorous-intensityactivity,youwillnotbeabletosaymorethanafewwordswithoutpausingforabreath.Yourheartratehasgoneupquiteabit.

Moderate- to Vigorous-intensity physical activity (MVPA)

MVPAisacombinationofmoderateandvigorousintensityactivity.Thisiswhatyou’reaimingfortomeettheguidelines!

Energetic play

Energeticplayissimilartomoderate-tovigorous-intensityphysicalactivity(MVPA)thatismoreappropriatelycontextualizedforthewaythatyoungchildrenmove.Itreferstoactivitiesforyoungchildrenthatgetsthemworkinghard,breathingheavily,andfeelingwarm.

Beingphysicallyactive

everydayisenjoyable

andsafeformostpeople.

Healthbenefitsofphysical

activityincludeimproved

fitness,strengthandfeeling

better.Thisbookletshows

howyouandyourfamily

canplantobephysically

activeeverydayusingthe

CanadianPhysicalActivity

Guidelines.Don’tforgetto

reducesedentarytimetoo!

Definitions

1Canadian Physical Activity, and Sedentary Behaviour Guidelines

HowtoUsetheBlankActivityTrackingLogstoGetActiveEveryDay! p.2

PhysicalActivity,andSedentaryBehaviourGuidelines p.3

EarlyYears p.3Children p.5Youth p.7Adults p.9OlderAdults p.10

EarlyYears’Continuum p.11

SampleLogs p.12

Children p.12Youth p.14Adults p.18OlderAdults p.24

BlankLogs p.26

EarlyYears p.26ChildrenandYouth p.27AdultsandOlderAdults p.28

Acknowledgements p.29

Contents

2 Canadian Physical Activity, and Sedentary Behaviour Guidelines

Log#2onpage27

Who —Children(aged5-11years)andYouth(aged12-17years)

What —ApersonalweeklyActivityLogtorecordthetotalminutesofmoderate-tovigorous-intensityphysicalactivityaccumulatedeachday.Notethedaysthatyouparticipateinvigorousactivityandthedaysthatyoudomuscleandbone-strengtheningactivities.Addthemupeveryweekandseeifyou’remeetingtheguidelines!

Where —Keepyourpersonalactivityloghandysoitiseasytouse(likeonthefridge!).Usetheinteractiveonlineversionifyou’reonthego.

When —Everyday!Pickaregulartimetoenterhowmuchphysicalactivityyoudideachday.

Why —Tostayhealthy!CanadianPhysicalActivityGuidelinesrecommendchildrenandyouthshouldaccumulate60minutesofmoderate-tovigorous-intensityaerobicphysicalactivityeveryday.Theseactivitiesshouldincludevigorousactivitiesatleast3daysperweekandactivitiesthatstrengthenmuscleandboneatleast3daysperweek.

Log#3onpage28

Who —Adults(aged18-64years)andOlderAdults(aged65yearsandolder)

What —ApersonalweeklyActivityLogtorecordthetotalmin-utesofmoderate-tovigorous-intensityaerobicphysicalactivityaccumulatedeachdayinboutsofatleast10-minutesandthedaysthatyoudomuscleandstrength-buildingactivities.Addthemupeveryweek!

Where —Keepyourpersonalactivityloghandysoitiseasytouse(likeonthefridge!).Usetheinteractiveonlineversionifyou’reonthego.

When —Everyday!Pickaregulartimetoenterhowmuchphysicalactivityyoudideachday.

Why —Tostayhealthy!CanadianPhysicalActivityGuidelinesrecommendthatadultsaged18yearsandoldershouldpartici-pateinatleast150minutesofmoderate-tovigorous-intensityphysicalactivity,everyweek.Makesuretodothisinboutsofatleast10minutesandincludemuscleandbone-strengtheningactivities2daysperweek.

Your Plan to Get Active Every Day!

HowtousetheblankActivityLogstoplanyourmostactivelife:Log#1onpage26isfortheEarlyYearsandlistsactivityexam-plesyouandyourinfant,toddlerorpreschoolercouldbedoingeverydaytobemorephysicallyactive.Forchildren,youth,andolderadults,herearesomeextratipstousethelogs

Thefollowingpagesprovideyouwiththeguidelinesandideasforyouandyourfamilytobeactiveeveryday.

Note:youareauthorizedtophotocopytheBlankLogspagesfromthisbookletasrequired.TodownloadblanktemplatesinPDFformat,gotowww.cseup.ca/guidelines


Guidelines

Forhealthygrowthanddevelopment:

Infants(agedlessthan1year)shouldbephysicallyactiveseveraltimesdaily–particularlythroughinteractivefloor-basedplay.

Toddlers(aged1-2years)andpreschoolers(aged3-4years)shouldaccumulateatleast180minutesofphysicalactivityatanyintensityspreadthroughouttheday,including:

Avarietyofactivitiesindifferentenvironments;

Activitiesthatdevelopmovementskills;

Progressiontowardatleast60minutesofenergeticplayby5yearsofage.

Moredailyphysicalactivityprovidesgreaterbenefits.

Being active as an infant means:

• Tummytime

• Reachingfororgraspingballsorothertoys

• Playingorrollingonthefloor

• Crawlingaroundthehome

Being active as a toddler or preschooler means:

• Anyactivitythatgetskidsmoving

• Climbingstairsandmovingaroundthehome

• Playingoutsideandexploringtheirenvironment

• Crawling,briskwalking,runningordancing

Theolderchildrenget,themoreenergeticplaytheyneed,suchashopping,jumping,skippingandbikeriding.

Being active can help young kids:

• Maintainahealthybodyweight

• Improvemovementskills

• Increasefitness

• Buildhealthyhearts

• Havefunandfeelhappy

• Developself-confidence

• Improvelearningandattention

All activity counts. Try these tips to get young kids moving:

Createsafespacesforplay.

Playmusicandlearnactionsongstogether.

Dressfortheweatherandexploretheoutdoors.

Maketimeforplaywithotherkids.

Getwhereyou’regoingbywalkingorbiking.

For THE EArLY YEArS0–4YEARS

Canadian Physical Activity Guidelines

Any way, every day.Get active together!


Guidelines

Forhealthygrowthanddevelopment,caregiversshouldminimizethetimeinfants(agedlessthan1year),toddlers(aged1-2years)andpreschoolers(aged3-4years)spendbeingsedentaryduringwakinghours.Thisincludesprolongedsittingorbeingrestrained(e.g.,stroller,highchair)formorethanonehouratatime.

Forthoseunder2years,screentime(e.g.,TV,computer,electronicgames)isnotrecommended.

Forchildren2-4years,screentimeshouldbelimitedtounderonehourperday;lessisbetter.

The lowdown on the slowdown: what counts as being sedentary

Sedentarybehavioursarethosethatinvolveverylittlephysicalmovementwhilechildrenareawake,suchassittingorreclining:

• inastroller,highchairorcarseat

• watchingtelevision

• playingwithnon-activeelectronicdevicessuchasvideogames,tablets,computersorphones

Spending less time being sedentary can help young kids:


• Developsocialskills

• Behavebetter

• Improvelearningandattention

• Improvelanguageskills

So cut down on sitting down. To reduce young children’s sedentary time, you can:

Limituseofplaypensandinfantseatswhenbabyisawake.

Exploreandplaywithyourchild.

Stopduringlongcartripsforplaytime.

Setlimitsandhaverulesaboutscreentime.

KeepTVsandcomputersoutofbed-rooms.

Takechildrenoutsideeveryday.


Canadian Sedentary Behaviour Guidelines

There’s no time like right nowto get up and get moving!


Guidelines

Forhealthbenefits,childrenaged5-11yearsshouldaccumulateatleast60minutesofmoderate-tovigorous-intensityphysicalactivitydaily.Thisshouldinclude:

Vigorous-intensityactivitiesatleast3daysperweek.

Activitiesthatstrengthenmuscleandboneatleast3daysperweek.

Moredailyphysicalactivityprovidesgreaterhealthbenefits.

Let’s talk intensity!

Moderate-intensityphysicalactivitieswillcausechildrentosweatalittleandtobreatheharder.Activitieslike:

• Bikeriding

• Playgroundactivities

Vigorous-intensityphysicalactivitieswillcausechildrentosweatandbe‘outofbreath’.Activitieslike:

• Running

• Swimming

Being active for at least 60 minutes daily can help children:

• Improvetheirhealth

• Dobetterinschool

• Improvetheirfitness

• Growstronger

• Havefunplayingwithfriends

• Feelhappier


• Improvetheirself-confidence

• Learnnewskills

Parents and caregivers can help to plan their child’s daily activity. Kids can:

Playtag–orfreeze-tag!

Gototheplaygroundafterschool.

Walk,bike,rollerbladeorskateboardtoschool.

Playanactivegameatrecess.

Gosleddingintheparkontheweek-end.

Go“puddlehopping”onarainyday.

For CHiLdrEn5–11YEARS


60 minutes a day.You can help your child get there!


Guidelines

Forhealthbenefits,childrenaged5–11yearsshouldminimizethetimetheyspendbeingsedentaryeachday.Thismaybeachievedby

Limitingrecreationalscreentimetonomorethan2hoursperday;lowerlevelsareassociatedwithadditionalhealthbenefits.

Limitingsedentary(motorized)transport,extendedsittingandtimespentindoorsthroughouttheday.

The lowdown on the slowdown: what counts as being sedentary?

Sedentarybehaviouristimewhenchildrenaredoingverylittlephysicalmovement.Someexamplesare:

• Sittingforlongperiods

• Usingmotorizedtransportation(suchasabusoracar)

• Watchingtelevision

• Playingpassivevideogames

• Playingonthecomputer

Spending less time being sedentary can help children:




• Havemorefunwiththeirfriends


• Havemoretimetolearnnewskills

Active Transportation

Insteadofdriving,walktoschoolwithagroupofkidsfromtheneighbour-hood.

Active Play

LimitafterschoolTVwatching.Plantimeout-doorsinstead!

Active Family Time

Insteadofvideogamesintheevening,introducethefamilytoanewactivegame.

For CHiLdrEn5–11YEARS


Wake Up

Drive to School

School

After School

Physical Activity

Leisure Time

Bed TimeThere is no time like right now forchildren to get up and get moving!


Guidelines

Forhealthbenefits,youthaged12-17yearsshouldaccumulateatleast60minutesofmoderate-tovigorous-intensityphysicalactivitydaily.Thisshouldinclude:

Vigorous-intensityactivitiesatleast3daysperweek.

Activitiesthatstrengthenmuscleandboneatleast3daysperweek.

Moredailyphysicalactivityprovidesgreaterhealthbenefits.


Moderate-intensityphysicalactivitieswillcauseteenstosweatalittleandtobreatheharder.Activitieslike:

• Skating

• Bikeriding

Vigorous-intensityphysicalactivitieswillcauseteenstosweatandbe‘outofbreath’.Activitieslike:

• Running

• Rollerblading

Being active for at least 60 minutes daily can help teens:

• Improvetheirhealth



• Growstronger

• Havefunplayingwithfriends

• Feelhappier



• Learnnewskills

Parents and caregivers can help to plan their teen’s daily activity. Teens can:

Walk,bike,rollerbladeorskateboardtoschool.

Gotoagymontheweekend.

Doafitnessclassafterschool.

Gettheneighbourstogetherforagameofpick-upbasketball,orhockeyafterdinner.

Playasportsuchasbasketball,hockey,soccer,martialarts,swimming,tennis,golf,skiing,snowboarding.

For YouTH12–17YEARS


Now is the time. 60 minutes a daycan make a difference.


Guidelines

Forhealthbenefits,youthaged12–17yearsshouldminimizethetimetheyspendbeingsedentaryeachday.Thismaybeachievedby

Limitingrecreationalscreentimetonomorethan2hoursperday;lowerlevelsareassociatedwithadditionalhealthbenefits.

Limitingsedentary(motorized)transport,extendedsittingandtimespentindoorsthroughouttheday.

The lowdown on the slowdown: what counts as being sedentary?

Sedentarybehaviouristimewhenteensaredoingverylittlephysicalmovement.Someexamplesare:

• Sittingforlongperiods

• Usingmotorizedtransportation(suchasabusoracar)

• Watchingtelevision

• Playingpassivevideogames

• Playingonthecomputer

Spending less time being sedentary can help teens:





• Havemorefunwiththeirfriends

• Havemoretimetolearnnewskills

For YouTH 12–17YEARS


Active Transportation

Insteadofdrivingortakingthebus,teenscanwalkorbiketoschoolwithagroupoffriendsfromtheneighbourhood.

Active Play

Limitafterschoolvideo-gaming.Helpteenstoplanactivetimearoundthehomeoroutdoorsinstead!

Active Family Time

Teenscanvisitfriendsinsteadoftextingthem.Goforawalkorabikeridewithmomordadafterdinner,oroffertowalktheneighbour’sdog.

Wake Up

Drive to School

School

After School

Physical Activity

Leisure Time

Bed TimeNow is the time for teens to get up and get moving!


Guidelines

Toachievehealthbenefits,adultsaged18-64yearsshouldaccumulateatleast150minutesofmoderate-tovigorous-intensityaerobicphysicalactivityperweek,inboutsof10minutesormore.

Itisalsobeneficialtoaddmuscleandbonestrengtheningactivitiesusingmajormusclegroups,atleast2daysperweek.

Morephysicalactivityprovidesgreaterhealthbenefits.


Moderate-intensityphysicalactivitieswillcauseadultstosweatalittleandtobreatheharder.Activitieslike:

• Briskwalking

• Bikeriding

Vigorous-intensityphysicalactivitieswillcauseadultstosweatandbe‘outofbreath’.Activitieslike:

• Jogging

• Cross-countryskiing

Being active for at least 150 minutes per week can help reduce the risk of:

• Prematuredeath

• Heartdisease

• Stroke

• Highbloodpressure

• Certaintypesofcancer

• Type2diabetes

• Osteoporosis

• Overweightandobesity

Andcanleadtoimproved:

• Fitness

• Strength

• Mentalhealth(moraleandself-esteem)

Pick a time. Pick a place. Make a plan and move more!

Joinaweekdaycommunityrunningorwalkinggroup.

Goforabriskwalkaroundtheblockafterdinner.

Takeadanceclassafterwork.

Bikeorwalktoworkeveryday.

Rakethelawn,andthenoffertodothesameforaneighbour.

Trainforandparticipateinarunorwalkforcharity!

Takeupafavouritesportagainortryanewsport.

Beactivewiththefamilyontheweekend!

For AduLTS18–64YEARS


Now is the time. Walk, run, or wheel, and embrace life.


Guidelines

Toachievehealthbenefits,andimprovefunctionalabilities,adultsaged65yearsandoldershouldaccumulateatleast150minutesofmoderate-tovigorous-intensityaerobicphysicalactivityperweek,inboutsof10minutesormore.

Itisalsobeneficialtoaddmuscleandbonestrengtheningactivitiesusingmajormusclegroups,atleast2daysperweek.

Thosewithpoormobilityshouldperformphysicalactivitiestoenhancebalanceandpreventfalls.

Morephysicalactivityprovidesgreaterhealthbenefits.


Moderate-intensityphysicalactivitieswillcauseolderadultstosweatalittleandtobreatheharder.Activitieslike:

• Briskwalking

• Bicycling

Vigorous-intensityphysicalactivitieswillcauseolderadultstosweatandbe‘outofbreath’.Activitieslike:

• Cross-countryskiing

• Swimming

Being active for at least 150 minutes per week can help reduce the risk of:

• Chronicdisease(suchashighbloodpressureandheartdisease)and,

• Prematuredeath

Andalsohelpto:

• Maintainfunctionalindependence

• Maintainmobility

• Improvefitness

• Improveormaintainbodyweight

• Maintainbonehealthand,

• Maintainmentalhealthandfeelbetter

Pick a time. Pick a place. Make a plan and move more!

Joinacommunityurbanpolingormallwalkinggroup.

Goforabriskwalkaroundtheblockafterlunch.

Takeadanceclassintheafternoon.

Trainforandparticipateinarunorwalkforcharity!

Takeupafavouritesportagain.

Beactivewiththefamily!Plantohave“activereunions”.

Goforanaturehikeontheweekend.

Takethedogforawalkafterdinner.

For oLdEr AduLTS65YEARSANDOLDER


Now is the time. Walk, run, or wheel, and embrace life.



Early Years’ Continuum

Infant0-6months Infant6-12months Toddler1-2years> Preschooler3-4years>

Encourageinteractivephysicalactivitythroughouttheday,invaryingenvironments.Includeactivitiesthathelptodevelopmotorskillsandlearning.

Everyday,toddlersandpreschoolersshouldparticipatein180minutesofphysicalactivityatanyintensityspreadthroughouttheday.

Aspreschoolerslearnandmasternewmovementsandskillsmakingtheirphysicalactivitychoicesbecomemorediverse,it’simportantthattheyincreasetheintensityofsomeoftheseactivities.Bythetimetheyare5yearsold,theyshouldaccumu-lateatleast60minutesofenergeticplay(i.e.moderatetovigorousactivity)eachday,allowingthemtomeettheguidelinesforchildrenandyouth.

Younginfantsshouldbeexposedtotummy-timeseveraltimesthroughouttheday.Tummytimewillhelpstrengthenneckandlimbmuscles.

Wheneverpossible,infantsshouldspendqualitytimeinteract-ingwithparentsandcaregiverstoenhancetheenjoymentoftheactivity.

Reaching,grasping,crawling,pushingandpullingareformsofphysicalactivitythatinfantscanengageineveryday.Theseactivitieswillhelpstrengthenmusclesanddevelopmotorskills.

Infantsshouldbeprovidedwithavarietyofageappropriate,andsafetoysaswellasmanyopportunitiestointeractwithparents,caregivers,siblingsandfriends.

Parentsandcaregiversshouldencouragetheirtoddlertotrycrawling,walking,climbingandexploringinindoor,out-door,wet,dry,warmandcoldenvironments.

Astoddlersdevelopnewmovementskills,theyshouldbeexposedtonewenvironmentsandexperiencesbyintroduc-ingdifferentgames,toysandactivities.

Preschoolersshouldbeencouragedtoparticipateinactivitiesthatrequireincreasedintensity–thiswillhelpcontributetothehealthbenefitsofbeingactive.

Preschoolerscanalsoimprovetheirskillsbyparticipatinginmoresophisticatedtypesofactivitieslikeplayingwithballs,learningsportsorlearningtorideabike.Preschoolersshouldbegivenopportunitiesforfreeplayandencouragedtoexplorenewactivitiesbothindoorsandoutdoors,inwet,dry,warmandcoldenvironments.

Phys

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How

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Davidisthesingleparentofseven-year-oldJosie.Davidknowstheybothneedtobemoreactive,soheismakinganefforttoschedulemoreactivetimeforthemtogetherandtoencourageJosietoplayhardatrecess.

FORCHILDREN:5–11YEARS

SundAY MondAY TuESdAY WEdnESdAY THurSdAY FridAY SATurdAY

DavidandJosierunandplaycatchoutsideintheafternoon

David&Josie 60min

Playstagatrecess

Josie 15min

Playstagatrecess

Josie 15min

DavidandJosieorganizeasoccergamewiththeneighboursafterlunch

David&Josie 60min

Playstagatrecess

Josie 15min

Gymclassatschool

Josie 30min

Playsactivegameswithherclass

Josie 30minGoestotheparkwithneighbors

Josie 45min

DavidgoesforarunandJosiebikesbesidehimbeforedinner

David&Josie 45minDavidgoesforarun

andJosiebikesbesidehimbeforedinner

David&Josie 30min

DavidandJosieplaybasketballinthedrivewayafterschool

David&Josie 30min

Playswiththeneighbour’sdogafterschool

Josie 15min

JosiegoestotheparkwithneighborswhileDavidhashisweeklysoccergame

David&Josie 50min

Josie60min

Josie60min

Josie60min

Josie60min

Josie60min

Josie80min

Josie60min

David(dad)andJosie(girl,age7)

Josiewasabletofitinatleast60minsofMVPAeverydayoftheweek.Davidwasabletosneakinsomeactivityofhisownatthesametime!



Martialartsintheafternoon

Alex 60min

Playsanactivegameatrecess

Alex 15min

Playsanactivegameatrecess

Alex 15min

Playswithfriendsintheparkafterlunch

Alex 60min

Bikestotheparktoplaywithfriendsafterschool

Alex 60min

Martialartsintheevening

Alex 60min

Gymclassatschool

Alex 30min

Bikesafterschool

Alex 45min

Bikestotheparktoplaywithfriendsafterschool

Alex 60min

Bikestoandfromthepark

Alex 10min

Bikestoandfromafriend’shouseafterschool

Alex 30min

Alex60min

Alex60min

Alex60min

Alex60min

Alex75min

Alex60min

Alex70min

Alex,age10,recentlyattendedabirthdaypartyheldatthemartialartscentre.Helovedit!Hisparentssignedhimup,eventhoughhehadneverwantedtosignupforanysportbefore.Heandhisfriendsnowplaymartialarts–basedgamesatrecessandinthepark!Hisparentsalsoencouragehimtobikeorwalkinsteadofgettingadrive.

FORCHILDREN:5–11YEARSSundAY MondAY TuESdAY WEdnESdAY THurSdAY FridAY SATurdAY

Alex(boy,age10)

Alexisabletogetatleast60minutesofMVPAeachdayeventhoughhe’snotahugesportsfan.Hejusthadtofindsomethingheliked!


Jamieisanactive12yearoldboy,thoughhedoesn’tplayanyorganizedsportsbecausethefamilybudgetdoesn’tallowit.Hismom,Jocelyne,anddad,Lee,workhardtoorganizelow-costactivitiesandencourageJamietoplayoutsidewithhislittlesister,MelanieandhisgrandmotherMayLing.

Jamie(boy,age12)

FORYOUTH:12–17YEARS


Jamieandhisfamilygoforafamilyskatebeforedinneratthecommunityrink

Jamie&Family 60min

Playsoutsideinthesnowduringrecess

Jamie 20min

LeeandJamieorganizeapick-uphockeygameforpeopleontheirstreetduringtheafternoon

Jamie&Lee 60min

JamieandMelanieplayattheparkwithGrandmaMayLingafterschool

Jamie&Melanie

60min

JamieandMelanieplayattheparkwithGrandmaMayLingafterschool

Jamie&Melanie

60min

Gymclassatschool

Jamie 30min

Playstagatrecess

Jamie 15min

Buildsasnowfortafterschool

Jamie 40min

Jamieplaysafterschoolwithfriends

Jamie 30min

Playsstreethockeywithafriendafterschool

Jamie 30min

Jamie’sclassplaysanactivegameeveryFriday

Jamie 15min

Jamie60min

Jamie60min

Jamie60min

Jamie60min

Jamie60min

Jamie60min

Jamie60min

Jamieachieveshistargetof60minutesperdayfortheweek.MomandDadalsoaccumulateMVPAtowardmeetingtheGuidelines.



Helpsmomanddadwithyardworkinthemorning

Sherene 60min

Rollerbladestoandfromschool

Sherene 20min


Sherene 20min

Soccergameintheafternoon

Sherene 60min


Sherene 20min


Sherene 20min


Sherene 20min

Soccerpracticeintheevening

Sherene 60min

Soccerpracticeintheevening

Sherene 60min

Trackandfieldpracticeafterschool

Sherene 60min

Gymclassatschool

Sherene 30min

Practicessoccerintheeveningwithherbrother

Sherene 30min

Bikestoandfromafriend’shouseintheevening

Sherene 30min

Gymclassatschool

Sherene 30min

Sherene60min

Sherene80min

Sherene80min

Sherene80min

Sherene80min

Sherene80min

Sherene60min

Shereneis17andhasalwaysplayedsoccer,andhercoachrecentlyencouragedhertotryoutfortrackandfield.Shemadetheteam!Hermomtoldherthatrollerbladingtoschool,insteadofcatchingaridewiththeneighbour,wouldhelpherkeepinshapefortrackandsoccer.


Sherene(girl,age17)

Sherenegetslotsofactivitythroughouttheweekandisabletoeasilyfitinatleast60minutesperdayofMVPA.


ActivemomMariawantstospendmoretimewithher16yearoldson,Sergio.Sergiolovestobeoutdoorsandspendsalotoftimeatthebasketballcourtwithhisfriends.ItseemedliketheonlytimetheyweretogetherwasinfrontoftheTVatnight.Marianowmakesplanssothatshecanbeactivewithherson.Sergiogetsextraphysicalactivitybybikingtohisparttimejobandisresponsibleformakingsuretheirfamilydoggetsenoughactivityaswell.



Sergiobikestoandfromhisparttimejob

Sergio 30min

Gymclassatschool

Sergio 30min

Sergiobikestoandfromworkafterschool

Sergio 30min

Sergiobikestoandfromwork

Sergio 30min

Sergioplayspick-upbasketballatlunchwithhisfriends

Sergio 40min

Sergioplayspick-upbasketballatlunchwithhisfriends

Sergio 40min

Sergiohasabasketballgame

Sergio 45min

SergioandMariatakethedogforawalkatnight

Sergio&Maria 30min

Sergiohasbasketballpracticeintheevening

Sergio 60min

SergioandMariatakethedogforawalkafterschool

Sergio&Maria 30min

Sergiohasabasketballpractice

Sergio 60min

Sergiotakesthedogforawalkafterschool

Sergio 30min

Sergiotakesthedogforawalkafterschool

Sergio 20min

Sergiotakesthethedogforawalk

Sergio 15min

Sergio60minMVPA

Sergio70minMVPA

Sergio90minMVPA

Sergio60minMVPA

Sergio60minMVPA

Sergio90minMVPA

Sergio60minMVPA

Sergio(boy,age16)

Sergiousesanactiveformoftransportationtogetaround.ThishelpshimtomeettheGuidelinesof60minutesofMVPAeveryday.



Teachesdanceclassinthemorning

Nicole 60min

Gymclassatschool

Nicole 30min

Gymclassatschool

Nicole 30min

Teachesdanceclassafterlunch

Nicole 60min

Danceclassafterschool

Nicole 60min

Danceclassafterschool

Nicole 60min

Goesbikeridingwithfriendsintheevening

Nicole 60minAttendsyogasessionwithhermom

Nicole 60min

Practicesdanceinafternoon

Nicole 30min

Goesforaswimatthecommunitypool

Nicole 60min

Takesneighbourstoparktoplaytagafterschool

Nicole 30min

Nicole90minMVPA

Nicole60minMVPA

Nicole90minMVPA

Nicole90minMVPA

Nicole90minMVPA

Nicole60min

Nicole60min

Nicole,age15,lovestodance.Thisyearshewasabletostartteachingclassesasavolunteer!She’ssoexcitedandlovestohelpoutinhercommunity.Nicolealsobabysitsherneighboursafterschoolandlovestoplayactivegameswiththem.

FORYOUTH:12–17YEARSSundAY MondAY TuESdAY WEdnESdAY THurSdAY FridAY SATurdAY

Nicole(girl,age15)

Nicoleenjoysvolunteeringinhercommunityontheweekends.Thisactivityhelpshertoaccumulate60minutesofMVPAeachday.


Asayoungadultwithabusyjob,Harpreet,28,didn’tknowhowtostayactive.Shedecidedtojoinarunningclub.Shestartedslowlybutnowhasincreasedherendurancegraduallyandhasevensigneduptoruna10kmrace!Shefindsrunningagreatwaytogettogetherwithlike-mindedfriendsandtorelievestress.

FORADULTS:18–64YEARS


Exerciseclassafterlunch

Harpreet

MuscleStrengthening&

30minMVPA

ParticipatesinarunninggroupeveryTuesdaynight

Harpreet

30minMVPA

Goestothegymonherlunchbreak

Harpreet


20minMVPA

Runsoutsideinthemorning

Harpreet

50minMVPA

Goesforarunafterwork

Harpreet

30minMVPA

Harpreet


30minMVPA

Harpreet

30minMVPA

Harpreet


20minMVPA

Harpreet

30minMVPA

Harpreet

50minMVPA

Harpreet(woman,age28)

Harpreetfeelsgreataboutheractivityandfitsin2daysofmusclestrengtheningand160minutesofMVPA.



FamilyskatewithLee,JamieandMelanieatthecommunityrinkbeforedinner

Jocelyne

60minMVPA

Briskwalkafterdinner

Jocelyne 30min

Activityclassatthecommunitycentreintheafternoon

Jocelyne

MuscleStrengthening 30min

Lunchtimewalkinggroup

Jocelyne 30min

Lunchtimewalkinggroup

Jocelyne 30min

Liftsweightsathomeintheevening

Jocelyne

MuscleStrengthening

Jocelyne,32,knowstheimportanceofphysicalactivity,butthefamilycan’taffordgymmembershipsandorganizedsports.Jocelynewatchesforlow-costcommunitycentreactivitiesandparticipatesinalunchtimewalkinggroupatwork.ShemakessuretouseherweekendstospendsomeactivefamilytimewithherhusbandLee,sonJamieanddaughterMelanie.

FORADULTS:18–64YEARSSundAY MondAY TuESdAY WEdnESdAY THurSdAY FridAY SATurdAY

Jocelyne

60minMVPA

Jocelyne

30minMVPA

Jocelyne


30minMVPA

Jocelyne

30minMVPA

Jocelyne

MuscleStrengthening

Jocelyne(woman,age32)

Withgoodplanning,Jocelyneisabletofitin2daysofmusclestrengtheningactivitiesand180minutesofmoderate-intensityphysicalactivity(MVPA).


Davidisthesingleparentofseven-year-oldJosie.Davidknowstheybothneedtobemoreactive,soheismakinganefforttoschedulemoreactivetimeforthemtogetherinplaceofwatchingTV.SomeactivitiesaremoderateintensityforJosiebutonlylightactivityforDavid.ButeventhelightintensityactivitiesgetDavidoffthecouchandhefeelsgreatafterbeingoutside.



Heavyyardworkinthemorning

David 30min

GoesforarunwithJosiebikingbesidehimbeforedinner

David 30min

DavidandJosieorganizeasoccergamefortheneighboursafterlunch

David 60min

GoesforarunwithJosiebikingbesidehimbeforedinner

David 30min

DavidandJosieplaybasketballinthedrivewayafterschool

David 30min

Weeklysoccergame

David 60min

RunsandplaysintheparkwithJosieintheafternoon

David 60min

LiftsweightsafterJosiegoestobed

DavidMuscleStrengthening

David(man,age38)

David

MuscleStrengthening,

30minMVPA&

60minLightActivity

David

30minMVPA

David


30minLightActivity

David

30minMVPA

David

60minMVPA

David

60minLightActivity

Davidgets2daysofmusclestrengthening,150minutesofMVPA.Hegetsanadditional150minutesoflightactivitywhilespendingtimewithJosie.



Plays catch with his niece after lunch

Omar 30min

Wheels on the trail behind his house in the morning

Omar 30min

Lifts weights after work at the gym

Omar

MuscleStrengthening

Goes to the gym after work to cycle on an arm ergometer and lifts weight

Omar


30minMVPA

Plays wheelchair basketball at the gym after work

Omar 60min

Omar,39,usesamanualwheelchairashisprimarymodeofmobility.Heplaysrecreationalwheelchairbasketballwithacoupleoffriendsandenjoysexercisingatthegymandathome.Itisimportanttokeepinmindthattheintensityofanactivitywillbedifferentfromonepersontoanotherdependingonthedisability.


Omar(man,age39)

Omar

30minMVPA

Omar

MuscleStrengthening

Omar


30minMVPA

Omar

60minMVPA

Omar

30minMVPA

Omarhasnoproblemfittingintwodaysofmusclestrengtheningactivitiesand150minutesofMVPA.


ActivemomMaria,46,wantstospendmoretimewithherson,wholovestobeoutdoorsandspendsalotoftimeatthebasketballcourt.Mariamakesplanssothatshecanbeactivewithherson.Butherworkschedulemadeithardtodomore,untilsheandsomeco-workersformedalunchtimewalkinggroup.Thesearemoderate-andvigorous-intensityactivities.



SergioandMariatakethedogforawalkatnight

Maria 30min

MariaparticipatesinayogaclasswhileSergioisatbasketballpractice

Maria

MuscleStrengthening

Liftsweightsafterwork

Maria

MuscleStrengthening

MariadoesheavyyardworkinthemorningthengoesforawalkatthegymwhileSergiohasbasketballpractice

Maria


60minMVPA

Walksatlunchtime

Maria 30min

SergioandMariatakethedogforawalkintheevening

Maria 30min

Maria(woman,age46)

Maria


60minMVPA

Maria


30minMVPA

Maria

30minMVPA

Maria

MuscleStrengthening

Maria

30minMVPA

Mariaeasilyexceedstheguidelinesandfitsin2daysofmusclestrengtheningand150minutesofMVPAwhilespendingmoretimewithherson.




Jameel


30minMVPA

Golfs9holeswithafriend(nocart!)

Jameel 120min

Briskwalkduringlunchhour

Jameel 30min

Briskwalkduringlunchhour

Jameel 30min


Jameel


30minMVPA

Jameel,54,hasjustbeendiagnosedwithhighbloodpressure.Hisfatherdiedofaheartattackatage62,soJameelisdeterminedtogetmovingtoimprovehisownhealth.Justtobesure,Jameeltalkedtohishealthcareproviderbeforestartingnewactivities.Thesearemoderate-intensityactivities.


Jameel(man,age54)

Jameel

30minMVPA

Jameel

30minMVPA

Jameel


30minMVPA

Jameel


30minMVPA

Jameel

60minLightActivity

60minMVPA

Jameellovestogethis2daysofmusclestrengtheningand180minutesofmoderate-intensityactivitybybeingoutdoors.


MayLing,age68,isrecentlywidowedandwantstospendmoretimebeingwithpeople.Forthefirsttime,shehaslookedintotheactivitiesofferedattheretirementcommunitywhereshelives.Sheandafrienddecidedtotrybadmintonandwateraerobicsforthefirsttimeintheirlives!OnsomedaysoftheweekMayLingbabysitshergrandchildrenJamieandMelanie.

FOROLDERADULTS:65YEARSANDOLDER


Playsbadmintonwithafriendatthecommunitycentreafterlunch

MayLing 30min

WalksMelaniearoundtheparkwhileJamieplays

MayLing 30min

Heavyyardworkatthecommunitygardeninthemorning

MayLing


60minMVPA

WalksMelaniearoundtheparkwhileJamieplays

MayLing 15min

Goestoawateraerobicsclassatthecommunitycentrebeforelunch

MayLing


30minMVPA

MayLing(woman,age68)

MayLing

30minMVPA

MayLing

15minMVPA

MayLing


30minMVPA

MayLing

30minMVPA

MayLing


60minMVPA

MayLingfitsin2daysofmusclestrengtheningand165minutesofMVPAwhiletryingoutnewactivitiesandspendingtimewithfamily!



Bikesindoorsintheafternoon(10minutesatatimewith5minutebreakinbetween)

Juan 30min

Worksonhisgardenbeforelunch

Juan


30minMVPA


Juan 30min


Juan


30minMVPA

MeetsaneighboureveryFridayforabriskwalk

Juan 30min

Juanjustturned73.Hehasalwaysbeenmoderatelyactiveandwantstostaythatway.However,hehasretiredtoasmallruralcommunitythatdoesn’thaverecreationfacilities.Soheinvestedinanindoorbikeandplantedagarden.Thesearemoderate-andvigorous-intensityactivities.

FOROLDERADULTS:65YEARSANDOLDER


Juan(man,age73)

Juan


30minMVPA

Juan

30minMVPA

Juan


30minMVPA

Juan

30minMVPA

Juan

30minMVPA

Juanuseshisgreenthumbtoget2daysofmusclestrengtheningand150minutesofMVPAwhileworkingonhisgarden.



inFA

nT

0-

6 M

on

THS

Tummy time

interactive play

reaching

Grasping

rolling

Going outdoors

Tummy time

interactive play

reaching

Grasping

rolling

Going outdoors

Tummy time

interactive play

reaching

Grasping

rolling

Going outdoors

Tummy time

interactive play

reaching

Grasping

rolling

Going outdoors

Tummy time

interactive play

reaching

Grasping

rolling

Going outdoors

Tummy time

interactive play

reaching

Grasping

rolling

Going outdoors

Tummy time

interactive play

reaching

Grasping

rolling

Going outdoors

inFA

nT

6-

12 M

on

THS

reaching

Grasping

Pushing/Pulling

rolling

Crawling

interactive play with others

Going outdoors

reaching

Grasping

Pushing/Pulling

rolling

Crawling


Going outdoors

reaching

Grasping

Pushing/Pulling

rolling

Crawling


Going outdoors

reaching

Grasping

Pushing/Pulling

rolling

Crawling


Going outdoors

reaching

Grasping

Pushing/Pulling

rolling

Crawling


Going outdoors

reaching

Grasping

Pushing/Pulling

rolling

Crawling


Going outdoors

reaching

Grasping

Pushing/Pulling

rolling

Crawling


Going outdoors

Tod

dLE

r

1-2

YE

Ar

S

Crawling

Walking

running

dancing

Climbing stairs

Playing outdoors

Crawling

Walking

running

dancing

Climbing stairs

Playing outdoors

Crawling

Walking

running

dancing

Climbing stairs

Playing outdoors

Crawling

Walking

running

dancing

Climbing stairs

Playing outdoors

Crawling

Walking

running

dancing

Climbing stairs

Playing outdoors

Crawling

Walking

running

dancing

Climbing stairs

Playing outdoors

Crawling

Walking

running

dancing

Climbing stairs

Playing outdoors

PrES

CH

oo

LEr

3-

4 YE

ArS

Hopping/Skipping

running

Jumping

dancing

Bike riding

Playing outdoors & exploring

Playing with balls

Learning sports

60 minutes of energetic play

Hopping/Skipping

running

Jumping

dancing

Bike riding


Playing with balls

Learning sports


Hopping/Skipping

running

Jumping

dancing

Bike riding


Playing with balls

Learning sports


Hopping/Skipping

running

Jumping

dancing

Bike riding


Playing with balls

Learning sports


Hopping/Skipping

running

Jumping

dancing

Bike riding


Playing with balls

Learning sports


Hopping/Skipping

running

Jumping

dancing

Bike riding


Playing with balls

Learning sports


Hopping/Skipping

running

Jumping

dancing

Bike riding


Playing with balls

Learning sports


Blank Log 1: Early Years

Log #1 isfortheEarlyYearsandlistsactivityexamplesyouandyourinfant,toddlerorpreschoolercouldbedoingeverydaytobephysicallyactive.Trytocheckasmanyboxesasyoucaneveryday!

Name



Activity Activity Activity ActivityActivity Activity Activity

Activity Activity Activity Activity

ActivityActivity Activity Activity ActivityActivity Activity

Activity Activity Activity

Total Total Total Total Total Total Total

Blank Log 2: Children and Youth

Log #2isapersonalweeklyActivityLogtorecordthetotalminutesofmoderate-tovigorous-intensityphysicalactivityaccumulatedeachday.Notethedaysthatyouparticipateinvigorousactivityandthedaysthatyoudomuscle-andbone-strengtheningactivities.Addthemupeveryweekandseeifyou’remeetingtheguidelines!

Name


Blank Log 3: Adults and Older Adults

SundAY MondAY TuESdAY WEdnESdAY THurSdAY FridAY SATurdAYActivity Activity Activity ActivityActivity Activity Activity

Activity Activity Activity Activity

ActivityActivity Activity Activity ActivityActivity Activity

Activity Activity Activity

Total Total Total Total Total Total Total

Log #3isapersonalweeklyActivityLogtorecordthetotalminutesofmoderate-tovigorous-intensityaerobicphysicalactivityaccumulat-edeachdayinboutsofatleast10minutesandthedaysthatyoudomuscle-andstrength-buildingactivities.Addthemupeveryweek!

Name


The Canadian Society for Exercise Physiology (CSEP)istheprincipalbodyforphysicalactivity,healthandfitnessresearchandpersonaltraininginCanada.Wefosterthegeneration,growth,synthesis,transferandapplicationofthehighestqualityresearch,educationandtrainingrelatedtoexercisephysiologyandscience.WearetheGOLDSTANDARDofhealthandfitnessprofessionalsdedicatedtogettingCanadiansactivesafelybyprovidingthehighestqualitycustomizedandspecializedphysicalactivityandfitnessprograms,guidanceandadvicebasedonextensivetrainingandevidence-basedresearch.

The Healthy Activity Living and obesity research Group (HALo) of the Children’s Hospital of Eastern ontario (CHEo)isamultidisciplinarycentreofexcellenceinHealthyActiveLivingandObesityresearchinchildrenandyouththatcontributestotheunderstandingofhealthybodyweightsandpreventionofobesityanddevelopsandevaluatesinnovativestrategiestomanageandtreatobesityanditsrelatedhealthconsequencesinordertoreducetheoverallprevalenceofobesityanditssocialburden.

ParticipACTionisthenationalvoiceofphysicalactivityandsportparticipationinCanada.Throughleadershipincommunications,capacitybuildingandknowledgeexchange,weinspireandsupportCanadianstomovemore.

Acknowledgments


©2012CanadianSocietyforExercisePhysiology.Allrightsreserved.Withtheexceptionoftheblanklogs,nopartofthisdocumentmaybereproducedortransmittedinanyformorbyanymeans,electronic,mechanical,photo-copying,recording,orotherwise,withoutpriorwrittenpermissionoftheCanadianSocietyforExercisePhysiology.www.csep.ca/guidelinesISBN978-1-896900-30-8

Canadian Physical Activity, and Sedentary Behaviour Guidelines