Physical Activity

Regular physical activity improves your health and well-being. It has benefits for all ages and abilities including reducing your risk of developing many chronic diseases, increasing your energy, improving your self-esteem, and improving your sleep.

We want to help you and your family be physically active every day by providing information about:

  • Getting active and moving more
  • Walking
  • Physical activity resources

Being physically active is a great way to maintain and improve your overall health. The Canadian Physical Activity Guidelines were developed by experts in the area of physical activity. They outline the amount and type of physical activity that offer health benefits for each age group:

The Canadian Sedentary Behaviour Guidelines provides recommendations for Canadian children and youth on limiting inactive behaviour during “free” time.

In order to reduce health risks, children and youth should:

  • Use active modes of transportation-walk instead of drive
  • Limit the amount of time that they spend sitting
  • Spend time outside and limit time spent in front of screens
  • Limiting recreational screen time to no more than 2 hours per day

The Canadian Physical Activity Guidelines can be paired with the Canadian Sedentary Behaviour Guidelines for the same age to help you and your family plan to be active very day.

Physical activity, as part of a healthy lifestyle, offers a range of benefits for all ages and abilities. Following the Canadian 24-Hour Movement Guidelines will:

  • promote growth and development in young people
  • help you achieve and maintain a healthy body weight
  • improve self-esteem, sleeping habits and relaxation
  • lower your chance of developing health issues

Physical activity has many benefits and is an important part of healthy pregnancy. Consult with your primary healthcare provider before starting physical activity during pregnancy.

The Canadian Society for Exercise Physiology (CSEP) provides guidelines on physical activity during pregnancy to promote the pregnant individual’s, fetal and neonatal health.

Walking is one activity that can help you achieve benefits in your health. It is easy to do and can be done by people of all ages. Find more health benefits and information on walking.

Cycling in Toronto is a great, low-cost and environmentally friendly way to get around. Have fun while adding physical activity into your day!

There are many free programs at your local community recreation centre.

The City of Toronto events calendar has lots of free and low-cost activities to help you have fun while getting active.

Toronto Public Health can provide you with ideas and resources on how to get active at home, at work, in community or at school:

  • Start a community walking group.
  • Moving on the Spot: A poster is a collection of ready-made stretch and movement activities that need little space and no equipment. It’s is a fast and fun way to have fun with your family. Posters are available for parents and teachers, in five languages: English, Chinese, French, Spanish and Tamil. Moving on the Spot was designed to make it easy for adults to be physically active with children 4 to 12 years of age.
  • Outdoors: the Ultimate Playground: A physical activity resource for people working with children 6-12 years old. It promotes physical activity and social skills. It was developed by Toronto Public Health in consultation with community agencies, childcare centres and physical activity experts.
  • PALS (Playground Activity Leaders in Schools): PALS is a student-led peer leadership program in which grade 4-6 students are trained to plan and lead fun and safe activities on the playground during lunch or at recess.

Visit the Public Health Agency of Canada for tips on how to get more active  for each age group.