Staying Active for Adults

Activity for Children/ Youth

  • Staying physically active contributes to a stronger, healthier body and immune system.
  • Physical activity guidelines for adults recommends doing 150 minutes of moderate to vigorous physical activity a week.
  • Accumulate your activity in bouts of 10 minutes or more.
  • For children aged 5-17, read Canada’s 24-hour movement Guidelines for Children & Youth for recommendations on physical activity, sedentary time and sleep.
  • Schedule family physical activity sessions. Take children outside each day for fresh air and activity; a walk, scavenger hunt, kicking and throwing balls, skipping, etc.

Indoor & Outdoor Activity

Getting Enough Sleep

  • Enjoy a walk, hike or bike ride with friends/ family while maintaining physical distances.
  • As spring arrives, outdoor chores and gardening are great activities for the entire family.
  • If indoors for long periods of time, try physical games like dance parties, musical chairs and interactive video games.
  • Break up long periods of sitting or reclining with activity (e.g., stretch, climb stairs, chores)
  • Establish a bedtime routine & stick to it, even if the normal daily events have changed.
  • Stay away from caffeinated drinks & large meals in the evenings.
  • Engage in relaxing activities 1-hr before bedtime.

How to Prioritize Physical Activity

* Plan for physical activity every day.

*Include family members or friends on walks, hikes or bike rides, where social distances can be maintained.

*Use technology such as fitness trackers and apps to support your physical activity goals.

*Try the Free App from ParticipACTION.

Stay in Touch

  • Use technology to stay socially connected, even when you cannot be physically connected.
  • Try free programs like Zoom and Houseparty which provides group video calling.
  • Create challenges among friends and family members to see who can be most active, reach weekly goals, accumulated most steps, etc.
  • Try making some window visits to friends and family, especially to those in health facilities, seniors and those with limited mobility.

Some Activities for Adults

  • Online videos
  • Stretching
  • Yoga
  • Dancing
  • At-home workouts
  • Walking outside
  • Biking
  • Hiking
  • Running
  • Gardening


Suggestions for Children/ Youth

  • Walking, biking, hiking with family
  • Interactive video games
  • Online workout videos
  • Scavenger hunts
  • Stretching
  • Indoor/ outdoor chores
  • Dancing
  • Obstacle courses


  • YThrive Home: YMCA Workouts Anytime, Anywhere!
  • Go Noodle: Free movement and mindfulness videos for children
  • Active for Life: Physical activity lesson plans, activities and resources for keeping active and well.
  • ParticipACTION: Resources for staying fit and having fun for all ages.