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    This document provides information on the recommended amounts of physical activity for different age groups to maintain health and well-being. It recommends at least 60 minutes per day of moderate to vigorous physical activity for children aged 5-11, with 3 days per week focusing on muscle and bone strengthening. For youth aged 12-17 and adults aged 18-64, it recommends at least 60 and 150 minutes per week respectively of moderate activity, plus 2-3 days per week of vigorous activity and muscle strengthening exercises. Various activity suggestions are provided for each age group.

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    This document provides information on the recommended amounts of physical activity for different age groups to maintain health and well-being. It recommends at least 60 minutes per day of moderate to vigorous physical activity for children aged 5-11, with 3 days per week focusing on muscle and bone strengthening. For youth aged 12-17 and adults aged 18-64, it recommends at least 60 and 150 minutes per week respectively of moderate activity, plus 2-3 days per week of vigorous activity and muscle strengthening exercises. Various activity suggestions are provided for each age group.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    121 views1 page

    Emotionalwellbeing Physicalwellness

    Uploaded by

    api-235628879
    This document provides information on the recommended amounts of physical activity for different age groups to maintain health and well-being. It recommends at least 60 minutes per day of moderate to vigorous physical activity for children aged 5-11, with 3 days per week focusing on muscle and bone strengthening. For youth aged 12-17 and adults aged 18-64, it recommends at least 60 and 150 minutes per week respectively of moderate activity, plus 2-3 days per week of vigorous activity and muscle strengthening exercises. Various activity suggestions are provided for each age group.

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    of 1

    Phy sical Wellness

    Keep Moving!
    More daily physical activ ity = Greater health benefits

    It is now more important than ever before to find ways to get up, move
    and have fun! No matter your age, physical activity is a critical part
    of maintaining a healthy lifestyle. By creating and following an active
    routine, you can help keep your immune system healthy, improve
    your sleep and boost your emotional wellbeing.

    Children (5 to 11 years old) Moderate Aerobic Vigorous Aerobic Muscle and Bone
    (Daily) (3 days per week) Strengthening
    Children aged 5 to 11 years should do at least 60 minutes of (3 days per week)
    moderate to high energy physical activity daily. Mix up activities Bike Skip Tug of War
    so children can get their hearts pumping and build coordination, Dance Run Jump Rope
    balance and flexibility. Rethink recess and plan movement Balloon Toss Bike (fast/long Simon Says
    breaks in 10 to 20-minute blocks to keep fit and have fun! Some period)
    suggested activities follow. Mix it up! Obstacle Course Hockey (mini sticks) Circuit of jumping
    jacks, squats, sit
    ups, push-ups, etc.
    Fun Fact!
    Hopscotch Basketball (with Cheerleading
    Exercise builds more than muscles. It also builds confident family)
    and happy people!

    Youth (12 to 17 years old) Moderate Aerobic Vigorous Aerobic Muscle and Bone
    (Daily) (3 days per week) Strengthening
    Like the 5 to 11-year-old category, those 12 to 17 years in age (3 days per week)
    should have a minimum of 60 minutes per day of physical activity Brisk Walk Aerobic Dance Circuit of lunges,
    to maintain and improve their overall health. This should include burpees, jumps
    both vigorous and muscle strengthening activities 3 days per Roller Blade Martial Arts Resistance Training
    week. Some suggested activities follow. Break it up! Skate Board Climb stairs Lift Weights
    Dance Soccer (with family) Gymnastics
    Fun Fact! Mow Lawn Hike (uphill) Volleyball (with
    family)
    Movement melts more than fat. It can reduce stress and lower
    symptoms of anxiety and depression!

    Adults (18 to 64 years old) Moderate Aerobic Vigorous Aerobic Muscle and Bone
    (75 mins. per week) (75 mins. per week) Strengthening
    Adults in this age group should participate in aerobic type (2 days per week)
    exercises 150 minutes per week. This weekly schedule should Work in garden Heavy garden work Strength training
    include muscle and bone strengthening exercises twice a week – digging, raking
    for greater health benefits. Some suggested activities follow. Housework Run or race-walk Yoga
    Frequent activity breaks can really add up! General building Cycling - uphill Online fitness
    tasks classes
    Hike in the woods Hula hoop Dance
    Fun Fact!
    Brisk walk Boxercise Jump rope
    Regular physical activity can energize you and it can help you
    sleep better!

    Resources References
    Physical (Well-Being): Indigenous EarlyON csep.ca/CMFiles/Guidelines/CSEP_PAGuidelines_adults_en.pdf
    Darebee: Cardio and core fitness programs empowersimcoe.ca/indigenous-earlyon/physical/
    P.E. with Joe: Daily home workout video for kids cbc.ca/news/health/nature-health-1.5128482
    What Moms Love: 87 Energy-Busting Indoor Games
    & Activities For Kids

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