Infants (less than one year) should be physically active several times a day in a variety of ways, particularly through interactive floor based play. For those not mobile, this includes at least 30 minutes of tummy time spread throughout the day while awake. Screen time is not recommended. 

Toddlers (1-2 years) should accumulate at least 180 minutes spent in a variety of physical activities at any intensity, including energetic play, spread throughout the day—more is better!

Preschoolers (3-4 years) should accumulate 180 minutes spent in a variety of physical activities spread throughout the day, of which at least 60 minutes is energetic play—more is better!

Children and Youth (5-17 years) should accumulate at least 60 minutes per day of moderate to vigorous intensity physical activity involving a variety of aerobic activities. Vigorous physical activities, and muscle and bone strengthening activities should each be incorporated at least 3 days per week.

Adults (18+ years) should accumulate at least 150 minutes of moderate to vigorous intensity aerobic physical activity per week, in bouts of 10 minutes or more. It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week. More physical activity provides greater benefits.

Older Adults (65 years and older) with poor mobility should additionally perform physical activities to enhance balance and prevent falls.

For more information and recommendations for sleep and sedentary behavior click here

Stay Home. Save Lives

If you are self-isolating, ill or experiencing any symptoms of COVID-19 you must stay home. 

• Consider taking micro breaks. For parents trying to get a full day’s worth of work done while at home, taking small physical activity breaks with your partner, roommate or kids may just be the way to do this, while helping their, and your, physical and mental health. Daily physical activity recommendations (for adults or children and youth) do not have to be met at a single time.
  
  
• Create a workout space at home, get into your usual workout great and break a sweat. Subscribe to one of the many online workout memberships or the ParticipACTION App to keep you motivated. Some are free, and others have a sliding scale of suggested payment to help support local fitness instructors. 
  
  
• Physical isolation does not mean you cannot have social connection. A lot of people are starting to do boot camp together over any number of video chat interfaces including FaceTime, Instagram, Zoom, and WhatsApp.
  
  
• Spring cleaning is a great way to get moving as well as clearing out some of that clutter you have been putting off. 

For those who prefer to or can only be active in their home or private property see below for Ideas for All Ages: 

Apps, Websites, and More: 

Children

• Cosmic Kids
• Active Indoor Videos
• Activity Ideas and Lesson Plans
• Playworks Plays at Home Playbook and Live Recess Broadcast
• YMCA at home: free virtual YMCA which offers workouts, crafts, activities, wellness resources as well as support for families and educators

Adults

• Guide for physical activity: World Health Organization
• Yoga with Adriene
• Participaction
• Home workouts by Lululemon
• Walk at Home by Leslie Sansone
• Popsugar Fitness

Getting Active Outdoors: General Guidelines

If you are self-isolating, ill or experiencing any symptoms of COVID-19 you must stay home. 

Unless you are told to self-isolate, practicing physical distancing can still include going outdoors, and being active outdoors. Our neighbourhood sidewalks, streets, and multiuse paths can be your best options for getting outside and getting moving. Below are some important steps to follow before heading out:

• Wash your hands before going out and after you return home.
• Step-aside or pass others quickly and courteously on sidewalks.
• Keep 2 metres distance from others;
• Change your route or the time of day that you go out
• Keep 2 metres distance from others unless they are in your social circle

Who Can Be Active Outdoors?