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24-Hour Movement Guidelines

Children And Youth (Age 5-17)

The Canadian 24–Hour Movement Guidelines for Children And Youth (aged 5-17) recommend “for optimal health benefits, children and youth should achieve high levels of physical activity, low levels of sedentary behavior, and sufficient sleep each day.”1

 

Sweat

A minimum of 60 minutes of physical activity
every day

  • Activities can be spread out over the day.
  • Activities should cause harder breathing and sweating such as bike riding, skipping, climbing on playground equipment or dancing.

Step

Several hours each day of light activities

  • Walking to school
  • Helping with household chores (inside and outside)

Sleep

Active kids sleep better

  • Ages 5 to 13 years old need 9-11 hours per night
  • Ages 14 to 17 year olds need 8-10 hours per night

Sit

Sit less, move more

  • Limit recreational screen time to no more than 2 hours
  • Limit sitting for extended periods

 
Canadian 24-Hour Movement Guidelines for Children and Youth

Image source: ParticipACTION

 

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View the Complete Guidelines:

Early Years (0-4)

Children and Youth (5-17)

 
Date of creation: February 28, 2013
Last modified on: February 8, 2018
 
 

References

1Canadian Society for Exercise Physiology. (2016) Canadian 24-Hour Movement Guidelines For Children And Youth: An Integration of Physical Activity, Sedentary Behaviour, and Sleep. Retrieved from
http://www.csep.ca/home
2ParticipACTION. (2016). Are Canadian kids too tired to move? The 2016 ParticipACTION Report Card on Physical Activity for Children and Youth. Retrieved from
https://www.participaction.com/en-ca/thought-leadership/report-card/2016
3ParticipACTION. (2016). Build Your Best Day! Retrieved from
https://www.participaction.com/en-ca/thought-leadership/benefits-and-guidelines/5-17