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Physical Activity Guidelines

Physical Activity is defined as any body movement created by the action of skeletal muscles, which uses up energy above the basal (baseline) levels.

Exercise is defined as any physical activity that is planned, has structure, and is repetitive in nature.

Physical activity and exercise have many health and lifestyle benefits, as well as the ability to maintain health and repel disease and illness.

The amount (volume and intensity) of physical activity is proportional to the health benefits and muscular gains reaped. Many associations such as CSEP (Canadian Society for Exercise Physiologists), NSCA (National Strength and Conditioning Association) and ACSM (American College of Sports Medicine) have set forth minimum guidelines for the amount of physical activity each individual need to accumulate each week in order to maintain health and quality of life.

This article will elaborate on the minimum guidelines set forth by CSEP- the gold standard for fitness professionals and health-fitness related information.

As we all know, we cannot provide the same guidelines for exercise for individuals of different ages and physical abilities. This is why the following guidelines have varieties and can be modified to fit each individual need; for further clarification and lifestyle advise please contact our Academy personnel to direct you to the right professional.

 

Age Group
Physical Activity Guidelines
Examples
INFANTS ( ≤ 1 YEAR OLD)

– Should be physically active throughout the day.

– Stress the importance of floor-based play.

– Tummy Time

– Reaching for and/or grasping toys/ safe objects.

– Playing/rolling on the floor.

– Crawling

TODDLERS & PRESCHOOLERS (2-4 YEARS OLD)
– Minimum of 180 minutes (3 hours) of physical activity per day, at any intensity.

– Mix up the activity and mix up the environment!

– Focus on activities that develop movement skills!

– Progress towards a minimum of 60 minutes of energetic (medium to high intensity) play by 5 years old.

– Climbing the stairs

– Playing outdoors and exploring the environment

– Crawling, slow walking, running, and/or dancing.

– JUST GET THEM MOVING!

CHILDREN (5-11 YEARS OLD)

 

– Minimum of 60 minutes of moderate-to-vigorous intensity physical activity.

– Minimum of 3 days/week of vigorous physical activity.

– Minimum of 3 days/week of strength exercises.

Moderate intensity activities:

– Riding a bike.

– Playing outside with peers.

Vigorous intensity activities:

– Running.

– Sports.

– Swimming.

ADOLESCENTS (12-17 YEARS OLD)
– Minimum of 60 minutes of moderate-to-vigorous intensity physical activity.

– Minimum of 3 days/week of vigorous physical activity.

– Minimum of 3 days/week of strength exercises.

Moderate intensity activities:

– Riding a bike.

– Playing outside with peers.

Vigorous intensity activities:

– Running.

– Sports.

– Swimming.

 

Benefits:

  • Improve health.
  • Maintain healthy body weight.
  • Improve performance fitness.
  • Learn new skills.
  • Learn & improve movement skills.
  • Develop & improve self-confidence.
  • Improve mood.
  • Improve learning abilities and attention.
  • Better academic performance.
*please note: the provided guidelines are for apparently healthy individuals, if you or child are not ‘apparently healthy’ please consult a physician before becoming more physically active or starting exercise. Use at your own risk, Sporting Canada Soccer Academy Inc. is not liable or responsible for any physical activity taking place outside of it’s regular scheduled operations (practice/game), and any misinterpreted information, or any unsupervised physical activity.** This information is adapted from the Canadian Society for Exercise Physiologists (CSEP) publication ‘Canadian Physical Activity Guidelines’. For more information please visit the following link:

http://www.csep.ca/CMFiles/Guidelines/CSEP_PAGuidelines_0-65plus_en.pdf