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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 your destination are both ways to 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
scootering
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. Active travel counts as physical activity!
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
1. 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.
2. Make a plan.
Decide when, where and what you will do.
Write it on a calendar where everyone can see it.
3. 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.
Tips to help keep your energy up
Be active for short periods of time (e.g. 10-minute activities).
Have a healthy snack before your activity.
Drink water before, during and after being active.
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 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 and sleep
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. For young children, it is also important to limit their time spent sitting (in car seats or strollers) to less than one hour at a time. 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
How does sitting affect my health?
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.
The Canadian Society for Exercise Physiology recommendations for sedentary time and screen time
Age group
Recommendations
Infants (less than one year old)
Should not be restrained (e.g., in a stroller or high chair) for more than one hour at a time.
Screen time is not recommended.
Toddlers (one to two-years old)
Should not be restrained (e.g., in a stroller or high chair) for more than one hour at a time or sitting for extended periods.
Sedentary screen time is not recommended for toddlers younger than two years old.
For toddlers two-years old, sedentary screen time should be no more than one hour – less is better.
Preschoolers (three to four-years old)
Should not be restrained (e.g., in a stroller or car seat) for more than one hour at a time or sitting for extended periods.
Sedentary screen time should be no more than one hour – less is better.
Children (five to 17-years old)
Limited sitting for extended periods.
No more than two hours per day of recreational screen time (e.g., time spent on social media platforms such as Instagram, TikTok, etc.).
Adults (18 and older)
Limit sedentary time to eight hours or less and breaking up long periods of sitting as often as possible.
No more than three hours of recreational screen time.
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.
Sleep
Sleeping does not count as sedentary time - it's important for your health. Refer to the chart below for more information.
Recommended sleep time by age group
Age group
Sleep recommendations
Infants (less than one year old)
14 to 17 hours, including naps for those birth to three-months old.
12 to 16 hours, including naps for those four to 11-months old.
Toddlers (one to two-years old)
11 to 14 hours of good quality sleep, including naps, with consistent bedtimes and wake-up times.
Preschoolers (three to four-years old)
10 to 15 hours of good quality sleep, which may include a nap, with consistent bedtimes and wake-up times.
Children (five to 17-years old)
9 to 11 hours of uninterrupted sleep per night for those 5 to 13-years old.
8 to 10 hours of uninterrupted sleep per night for those 14 to 17-years old.
Bed and wake-up times should be consistent.
Adults (18 and older)
7 to 9 hours of good quality sleep on a regular basis, with consistent bed and wake-up times.
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.
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).
Garnet B. Rickard Recreation Complex 905-623-3379 ext. 2552
South Courtice Arena 905-623-3379 ext. 2552
City of Pickering
The Chestnut Hill Developments Recreation Complex 905-831-1711 or 905-683-6582
City of Oshawa
Delpark Homes Centre 905-436-3311
Donevan Recreation Complex 905-436-3311
Oshawa Civic Recreation Centre 905-436-3311
Oshawa Mary Street YMCA 905-438-9622
South Oshawa Community Centre 905-436-3311
Township of Scugog
Scugog Community Recreation Centre 905-985-8698
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 20.6 per cent of students reported they were engaging in 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 to 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.
