How Much Physical Activity Do I Need?

This table shows the recommended amount of physical activity for age category from the Canadian Society for Exercise Physiology (CSEP)

Less than 1 year old 1-4 years old 5-17 years old 18 years and older
Amount of time for physical activity Active several times per day At least 180 minutes  throughout the day at any intensity

At least 60 minutes of moderate1  to vigorous physical activity daily

At least 150 minutes of moderate to vigorous aerobic2  physical activity per week, in bouts of 10 minutes or more
Vigorous intensity activities3 At least 3 days per week
and muscle5
strengthening activities
At least 3 days per week At least 2 days per week

Moderate intensity activities include brisk walking, water aerobics, bicycling, tennis (doubles), ballroom dancing, or rollerblading.

2   Aerobic activities include brisk walking, running, swimming, bicycling.

Vigorous intensity activities include jogging, fast walking, bicycling 10 miles per hour or faster, tennis (singles), fast swimming, or fast dancing.

Bone strengthening activities for children and youth include hopping, skipping, jumping, running, gymnastics, basketball and tennis. Bone strengthening actitivies for adults include running and lifting weights.

5 Muscle strengthening activities include push-ups, lifting weights, sit-ups and resistance exercises using body weight or resistance bands, and heavy gardening.

About BC Dairy

BC Dairy is a not-for-profit organization representing BC’s dairy farmers.