Child and Youth Guidelines • Back to the Main Page • Adults • Older Adults • Light, Moderate and Vigorous Intensities Build up physical activity throughout the day in periods of at least 5 to 10 minutes for a total daily increase of 30 minutes and gradually work up to a daily total of one hour and 30 minutes. Try activities that speed up the heart rate such as, running, jumping and swimming. Try fun activities that promote flexibility such as gymnastics, figure skating and dancing. It is also important for children to include strengthening activities such as, climbing or swinging across the playground ladder. Children and youth should also REDUCE "non active" time spent on TV, video, computer games and surfing the Internet. Start by decreasing this time by 30 minutes a day and work up to one hour and 30 minutes per day. The key is to gradually replace "non-active" time with physically active play. To view Health Canada's Physical Activity guidelines for children and youth go to www.healthcanada.ca/paguide