Active Living for Children

Children develop physical literacy by learning fundamental movements like running, jumping, throwing and catching. Learning how to do these movements well gives kids the skills and confidence to be physically active for life. 

Children who are physically active are healthier and happier. There’s research to prove it! Check out the Active for Life website to read about the science behind physical literacy.

Want to learn more about physical literacy? Check out parent resources on Active for life.

Your 4-year-old needs at least 180 minutes of physical activity each day. Have fun playing with your child. You are their role model. Make physical activity a part of everyday.

Not sure how much or what kind of physical activities are good for your child? Check out the Canadian 24 hour Movement Guidelines for the Early Years.  

Active children: 

• Play outside
• Walk, run, and dance
• Hop and jump
• Play with balls, bubbles, and ride-on toys
• Like activities that get them moving

To get your child moving:

• Create safe play spaces
• Play music and move to it
• Dress for the weather and go outside
• Play with other children
• Get where you're going by walking

Sedentary Activities and Screen Time

Sedentary activities involve very little movement. Screen time is a common sedentary activity. Using tablets, playing on phones, and watching TV are examples of screen time. Monitor your child’s screen time. Less is best.

How much screen time should I let my 4-year-old have?

• Children between 2 and 4 years old should have less than 1 hour of screen time each day

When your child needs some down time, activities like reading with a parent and craft activities are a good choice.  

To reduce sedentary behaviour:

• Limit the use of strollers
• Set rules about screen time
• Keep electronic devices out of bedrooms
• Play outside

Active for Life has information on how active play supports your child physical development, language development, mental health and road safety skills.

Active living is important for healthy growth and development. Children need to move throughout the day. Not sure how much or what kind of physical activities are good for your child? Check out the Canadian 24 hour Movement Guidelines for Children and Youth.

Your child (5-11 years) needs at least 60 minutes of moderate-to-vigorous physical activity and up to several hours of light activity each day. 

• Vigorous activities will make your child sweat and be 'out of breath'. Running and swimming are examples.
• Moderate activities will make your child sweat a little and breathe a little harder. Bike riding and playground activities are examples.
• Light activities will not make your child sweaty or out of breath, but they will still be moving. Walking slowly and chores like sweeping are examples. 

Being active for 60 minutes a day helps children:

• Improve their health
• Do better in school
• Grow stronger
• Have fun playing with friends
• Feel happier
• Maintain a healthy body weight
• Improve their self confidence

To get your child moving:  

• Play tag
• Go to the playground after school
• Walk, bike, rollerblade or skateboard to school
• Play active games
• Go sledding in the park

Need some ideas? Visit the Active for Life website for fun outdoor activities and information about fundamental movement skills.

Sedentary Activities and Recreational Screen Time

Sedentary activities involve very little movement. Screen time is a common sedentary activity. Using tablets, phones, computers and playing videos games are examples of screen time. Your child may need to use screens for schoolwork and that’s okay. Monitor and limit your child’s screen time that’s not for schoolwork.  

How much screen time?

Children 5 years and older should have no more than 2 hours of screen time per day of recreational screen time.

Walking and cycling are easy ways for children to become more independent. Getting to places they need to go, on foot or by bike, also gives them the opportunity to spend time outdoors. Choosing to walk to places that are less than 2 km and cycle to places that are less than 7 km saves time. 

To school we go!

There are lots of benefits in the classroom for children that walk or cycle to school on a regular basis. Some of these benefits include improved concentration and better coping with stress. Being outside helps to prevent feelings of isolation and increases their social interactions. Walking and biking to school can also save you money and lead to fewer cars on the road. 

Visit Ottawa Public Health’s physical activity page, Active transportation – walk, bike and wheel for walking, hiking and cycling resources. The Ontario Ministry of Transportation website reviews the road safety laws.

Walking School Bus and Active Transportation

Children need at least 60 minutes of physical activity each day. Finding ways to fit this in daily routine is hard for busy families. Making the choice to send your child to school on foot is a great way to be active.

Parents often worry about their child's safety while walking alone. A way to make sure your child is safe while walking to school is with a 'walking school bus.'

A volunteer led walking school bus is when a group of children walk to school with an adult. This is usually a parent or care giver of one of the students on the walking school bus.

While taking part in a walking school bus, your child will enjoy seeing friends on the way to school. They will be active more often. This is also a great opportunity for your child to socialize with school friends in a monitored and safe way.

Here are some tips for a walking school bus:

• Invite families who live nearby to walk
• Pick a route and take a test walk
• Take side streets and paths that are less busy with traffic
• Decide how often the group will walk together
• Talk with your boss to adjust your day
• Have fun!

For more information:

• Visit the Ottawa Safety Council to find out more about the Walking School Bus Program.
• Ottawa Student Transportation includes pedestrian safety tips and resources for parents, including this Parent Tip Sheet.
• Ontario Active School Travel