Tips to be an active family

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.

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

	Move	Sleep	Sit
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.