Tips to be an active family

Family riding bicycles in park

We know the benefits of physical activity.  We all need to move more and sit less.

Being active helps us build strong bones and muscles, it makes us feel better physically and emotionally and it’s good for our heart.

Research shows that families play a big role in influencing how active their children are.

The more physically active parents are, the more active their kids will be. Make physical activity a priority and lead by example.

Tips to be an active family:

  • Be an active role model
  • Incorporate physical activity into your family’s daily routine
  • Use active transportation to get around the city: walk, cycle, rollerblade, skateboard…
  • Set limits around screen time
  • Have fun and play together
  • Help your child develop movement skills i.e. running, kicking, catching, and throwing
  • Go outside more often

Try to meet the 24 hour movement guidelines:





Infants Floor based play. At least 30 minutes of tummy time spread throughout the day. 14 – 17 hours Not being restrained for more than an hour at a time.
Toddlers (1-2 years) 180 minutes 11 – 14 hours Not being restrained for more than an hour at a time.
Preschoolers (3-4 years) 180 minutes with at least 60 minutes of energetic play. 10 – 13 hours Not being restrained for more than an hour at a time.
Children (5-17 years) 60 minutes of moderate to vigorous activity.  Several hours of play. 9 – 11 hours Limit sitting for long periods.  No more than 2 hours of recreational screen time.

So what are you waiting for?  Get out there and be active! 

Let us know in the comments what activities your family enjoys doing together.

For more information:

2020 ParticipACTION Report Card on Physical Activity for Children and Youth

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