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Spring is here, and finally warmer weather has arrived; but, we’re all still doing our part to reduce the spread of COVID-19 by staying home as much as possible. While being outside is a challenge right now, it’s important to our health and well-being to remember to include physical activity in our day. Here are some tips to help you and your family stay physically active while at home or out in the backyard.
Seasonal physical activity ideas
Spring into action!
The snow is melting and the weather is warming up! Spend quality time with your family while getting fresh air.
Need some inspiration to get moving? Here is a list of fun ideas:
Fly a kite.
Play catch with a ball or Frisbee.
Create a garden and plant some flowers, fruits or vegetables.
Wash the car with your children.
Have an outdoor scavenger hunt. Have your family make a list of outdoor items and see if you can find them all!
Create memories with an outdoor family photo shoot! Take turns being the photographer.
Go for a family walk in your neighbourhood after dinner instead of watching TV.
Bike, rollerblade or try skateboarding.
Try something different with the whole family such as a game of tossing horse shoes, lawn bowling, or croquet.
Don't forget your pet!
Taking your dog for a walk is another fun way to make sure that everyone in your family is getting the recommended amount of daily physical activity.
Rainy days
If spring showers soak up your outdoor fun, here are some ideas for staying active while indoors:
Try an indoor treasure hunt.
Make a fort and try camping in the great indoors.
Bring outdoor games inside – use a foam ball or balloon.
Before you get in the car, think about walking or wheeling instead!
If you can’t make the whole trip by active travel, try to replace just part of the trip with walking or wheeling. For example, cycling or walking to the transit station or parking further away from school or work
It is recommended that adults achieve 150 minutes of moderate aerobic physical activity per week. These numbers can be accumulated in increments of 10 minutes. Parking further from the door can contribute to your daily/weekly physical activity goals.
Active transportation is any human powered transport. This includes:
walking
cycling
in-line skating
cross-country skiing/snowshoeing
skateboarding
scooter
non-mechanized wheel chairing
Replacing driving with active transport is good for your health. It also can help save money on gas and is environmentally friendly.
Children and youth who walk or bike to school are more physically active.
It is recommended that children and youth accumulate at least 60 minutes per day of moderate to vigorous 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. Walk with your children to school when possible.
Encourage your teenagers to walk to and from school.
Start a "Walking School Bus" with other families in your neighbourhood where trusted adults volunteer to walk a group of children to and from school.
Talk to your child's school about current active travel initiatives (including International Walk to School Month (IWALK), and Bike to School Week).
Helps older adults have better balance and prevent falls.
Physical activity lowers your risk of:
Type 2 diabetes
Stroke
Heart disease
Depression
Breast and colon cancer
High blood pressure
Obesity
Osteoporosis
How to be more active
Start by doing what you can and then look for ways to do more!
Make a plan - it's as easy as 1, 2, 3
Write down your goal.
Set a goal that suits your life and activities you enjoy. A goal might be to:
Be active together as a family three times a week.
Go for a family walk every evening after dinner.
Go for a family bike ride twice a week.
Make a plan Decide when, where and what you will do. Write it on a calendar where everyone can see it.
Keep track of your family's activities
Tracking helps you keep at it.
When you reach your goal, celebrate your success.
Tips to stay motivated
Set a family goal and be active together.
Look for new activities.
Keep track of your family's activity.
Celebrate your successes.
Set goals that are achievable.
Do your best to stick with it because it can take two weeks to two months to form a new routine.
Use an app to keep you on track and organized. If you do a search you will find lots of options from helping you to goal set, tracking your activities, to helping you make a plan.
When watching your children play sports, such as hockey or soccer, look for ways you can move too such as walking around while watching.
Walk for 10 minutes or more on work breaks, after work, before or after dinner.
Walk or cycle for short trips to the store, to get mail, to work/school or to visit friends.
Walk over to talk to your co-worker, friend, or neighbour instead of sending an email.
If you take a bus, get off a stop early and walk the rest of the way.
Sedentary time (sitting) and screen time
Sitting for long periods of time increases your health risk even if you are physically active. Youth and adults should stand when they can--at least every 30 minutes. Sedentary time is any time spent with very little movement. It usually involves sitting, and can include:
Reading
Computer time
Watching television
Commuting
Workplace desk jobs
It's also important to limit time spent sitting or in car seats or strollers to less than one hour at a time.
You should also be mindful of screen time. Children under two years old should not have any screen time. Limit screen time to under an hour per day for children aged two to four, and two hours per day for youth five to 17 years old.
Sleeping does not count as sedentary time--it's important for your health. Adults need seven to nine hours of sleep every day.
Create your family media plan! This tool will help your family to think about screen time and create goals and rules that work for your family.
After you eat, sugars and fats get in your blood. Muscles use the sugars and fats as energy. When sitting, muscles use very little energy. The longer you sit, the faster fats and sugars build up in your blood. This strains your body. Having too much fat and sugar in the blood can:
Lower good (HDL) cholesterol.
Puts stress on the pancreas.
Creates insulin resistance.
Over time this may lead to obesity, heart disease, high blood pressure, some cancers, mental health problems and early death.
Screen time
Screen time is time spent on digital screens. This includes televisions, computers, smartphones or tablets.
Why is screen time harmful?
Screen time is harmful for two reasons:
People sit for long periods of time with very little movement when using screens.
Screens can affect young children's development. This is because their brains need feedback and responses. Screens can be informative, but they do not react based on a child's response. If a child finds something funny and laughs, there is no feedback or response from the screen to confirm if laughing was appropriate or not.
Tips for parents to reduce screen time with kids
Infants can be active through interactive, floor-based play with a caregiver.
Take children outdoors every day to play.
Be a role model and enjoy being active with your children.
Limit time spent sitting in the car and on the bus. On long car rides, plan stops for stretching and active playtime.
Instead of driving, walk to school with family or friends.
Keep TVs and computers out of bedrooms.
Have rules and limits on time spent watching TV or playing video games.
Instead of screen time in the evening, go for a family walk or bike ride.
Tips to help lower sedentary time
Stand when you can such as while talking on the phone.
Fold laundry or clean while watching TV.
Stand up and stretch every 30 minutes.
Replace leisure sitting time with going for a walk or being active.
Plan regular breaks to stand and stretch during travel.
Keep TVs and computers out of bedrooms.
Have rules and limits on time spent watching TV or playing video games.
Choose an app for your computer/phone/device that will notify you to take a break.
Grade 5 Action Pass
The Grade 5 Action Pass gives all grade 5 students in Durham Region free access to public swimming, public skating and some drop-in programs (programs vary by recreation facility).
Uxbridge and Scugog need a current photo of you. It must be one inch by 1.5 inches.
Students in Brock Township will have their photo taken and passes given to them at their school by Township of Brock recreation staff.
Locations where you can get a pass
Town of Ajax
Ajax Community Centre 905-427-8811
McLean Community Centre 905-428-7711
Audley Recreation Centre 905-427-2468
Township of Brock
At school: Photo taken and passes distributed by the Township of Brock Recreation.
Municipality of Clarington
Alan Strike Aquatic and Squash Centre 905-623-3392
Courtice Community Complex 905-404-1525
Diane Hamre Recreation Complex 905-987-5667
Garnet B. Rickard Recreation Complex 905-623-5728
South Courtice Arena 905-435-1061
City of Pickering
Pickering Recreation Complex 905-831-1711 or 905-683-6582
City of Oshawa
Delpark Homes Centre (formally Legends Centre) 905-436-5455
Donevan Recreation Complex 905-725-3536
Oshawa Civic Recreation Centre 905-436-5454
Oshawa Mary Street YMCA 905-438-9622
South Oshawa Community Centre 905-436-5474
Township of Scugog
Scugog Arena 905-985-8698 - remember to bring a current photo (one inch by 1.5 inches)
Township of Uxbridge
Uxpool 905-852-7831 - remember to bring a current photo (one inch by 1.5 inches)
Town of Whitby
Whitby Civic Recreation Complex 905-666-1991
Brooklin Community Centre and Library 905-655-2010
Why grade 5 students?
Only 35 per cent of 5- to- 17-year-olds accumulate at least 60 minutes of heart pumping physical activity per day as recommended within the Canadian 24-Hour Movement Guidelines for Children and Youth.
Levels of physical activity tend to drop for both boys and girls as they get older; after they pass grade 5.
Increasing opportunities for kids to keep active in grade 5 can encourage them to remain physically active as they get older!
Information for parents
24hr movement guidelines for children and youth five to 17 years old
For optimal health benefits, the 24hr movement guidelines for children and youth five to 17 years recommend:
children accumulate 60 minutes of heart pumping activity per day.
children get several hours of a variety of structured and unstructured light physical activities per day.
children get nine to 11 hours of sleep per night for those five to 13 years old; eight to 10 hours per night for those 14-17 years old. Have consistent bed and wake up times.
children aim for no more than two hours per day of recreational screen time. Limited sitting for extended periods.
Encourage your child to walk or cycle to and from school.
Allow your child to help choose activities.
Plan family activities.
Keep TVs out of kids' bedrooms.
Try to spend more time outdoors after school because it lowers anxiety, anger, tiredness and sadness.
Stop at the park after school every day.
Encourage your child to try out for sports teams at school.
When your child plays, encourage active games like skipping, hopscotch, or tag.
On special occasions, give gifts that encourage activity like a soccer ball or skipping rope.
Sign your child up for low cost or free recreation programs.
Clean the house with some upbeat holiday music.
Encourage both unstructured (bike riding, hiking, creative play) and structured play (sports, games)
Role model healthy active behaviour because their eyes are always on you.
Physical Literacy
Help your children develop physical literacy. This means having basic movement skills. When your child has these skills it helps them develop confidence in moving. They'll stay active through life.
