Practical tips for implementing physical activity

Check out the AB Active After School Activity Database, Active For Life Activity Data-
base and Playworks Game Library for activities filtered by things like skill, age group,
play space, group size and more. All three databases can be found here:
www.abactiveafterschool.ca/resources

Some of the activities in the databases above, and other activities you may come across,
will list equipment needed to play that you may not have access to. If you’re short on
equipment, check out these suggestions for ideas on what else to use:

Pylons and poly Painters or electrical tape, paper plate, plastic cups or bottles, chalk,
C h o o se Th is W h e n Yo u D o n ’ t H av e Th at

spots placemat, recycled paper/newspaper, frisbee, mouse pad, clothes

hanger (disassembled and re-shaped into circle/other shape)

Bean bags Soft toys, bags/balloons of rice or sand, socks (rolled into a ball)

Juggling scarf Plastic bag, dish towel, small cloth, kleenex/tissue, handkerchief

Lightweight ball Beach ball, balloon (wrap in duct tape to increase weight/speed),
paper ball, sock ball, cardboard box, roll of tape, clothes/linens in a
pillowcase, partially deflated ball

Targets and goals Laundry basket, bucket, unused garbage/recycling bin, cardboard
box, bowls, mugs/cups

Other equipment Broom across two chairs with an object hanging from string/rope
(use for striking activities and bowling), cardboard rolls (use as a
tee), plastic bag around a ball (use for sound), incision in a tennis
ball for a bell/noisemaker, upside-down egg carton/ice trays to hold
playing cards

Challenge by choice
Use the suggestions below to make the games/activities your own and to ensure ev-
eryone participating feels free, has fun and finds success:
Creativity - with equipment, game play, space
Holistic - do what feels good for your heart, body and mind
On your own, with a partner or with a small group
Individualize - choice & everyone is involved
Clock - time limits or open-ended, flexible pace
Effort - cheer individual effort & progress

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Why is it important to engage in regular physical activity?

+ +
physical, social and essential to protective factor
emotional benefits to a healthy growth against chronic
healthy, active lifestyle + development disease risk

Generally, physical activity is referred to as either light or moderate-to-vigorous.

Light Physical Activity Moderate-to-Vigorous Physical Activity

Activities 1.5 - 4.0 times the intensity of
rest. These activities do not cause sweat
production or shortness of breath1.
Examples: Slow walking, light stretching,
walking the dog, household tasks (e.g.
washing dishes), playing with animals,
light gardening
Activities 4.0 - 7.0 times the intensity of
rest. It includes active play and games/
sports that raise the heart rate to make
you “huff and puff”1.
Examples: Jump rope, frisbee, dancing,
playground play, obstacle courses, swing-
ing, running and chasing games.
1: Canadian Society for Exercise Physiology

What is Physical Literacy?

You’ve probably heard of literacy and numeracy as important concepts in a child’s ed-
ucation, but what about physical literacy? Physical literacy involves developing skills,
confidence and a love of movement.
There are a variety of ways to develop physical literacy at home! Check out Active For Life’s
resources page for parent-friendly resources: www.activeforlife.com/resource-intro/

24 Hour Movement Guidelines

These guidelines emphasize the importance of striking a balance! Can we achieve the
recommended 60 minutes of MVPA per day and also decrease sedentary and screen
time and get in as many steps as possible?
There are four categories to these guidelines: sweat, step, sleep and sit. The recommen-
dations in each category can be found on the next page.

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GUIDELINES
For optimal health benefits, children and youth
(aged 5–17 years) should achieve high levels
of physical activity, low levels of sedentary
behaviour, and sufficient sleep each day.

A healthy 24 hours includes:

SWEAT STEP SLEEP SIT

MODERATE TO VIGOROUS LIGHT PHYSICAL ACTIVITY SLEEP SEDENTARY BEHAVIOUR
PHYSICAL ACTIVITY
Several hours of a variety of Uninterrupted 9 to 11 hours No more than 2 hours per day
An accumulation of at least structured and unstructured of sleep per night for those of recreational screen time;
60 minutes per day of moderate light physical activities; aged 5–13 years and 8 to 10 Limited sitting for extended
to vigorous physical activity hours per night for those aged periods.
involving a variety of aerobic 14–17 years, with consistent
activities. Vigorous physical bed and wake-up times;
activities, and muscle and
bone strengthening activities
should each be incorporated
at least 3 days per week;

Preserving sufficient sleep, trading indoor time for outdoor time, and replacing sedentary behaviours and light
physical activity with additional moderate to vigorous physical activity can provide greater health benefits.

Canadian Society for Exercise Physiology

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