During pregnancy

The Society of Obstetricians and Gynaecologists of Canada (SOGC) advises that during a low risk pregnancy, exercise is safe. Talk to your care provider about what is right for you.

If you're already a regular exerciser, you can continue exercising throughout your pregnancy. Some modifications are recommended:

• avoid activities where you might lose your balance and fall, especially later in your pregnancy;
• don't overdo it – you should be able to comfortably maintain a conversation during exercise. If you can't do this, reduce your intensity.

Pregnancy is a time when many people want to improve their health habits. This may mean starting to exercise. If you were not active before you became pregnant, you should start slowly. The SOGC recommends beginning with 15 minutes of continuous exercise three times a week. Gradually increase to 30-minute sessions four times a week.

For infants

The Canadian Society for Exercise Physiology recommends that babies under 12 months old should be active several times each day. Depending on your baby's age, activities can include "tummy time" on the floor, reaching for and holding toys, rolling on the floor and crawling.

Resources

• Exercise & pregnancy (BC Women's Hospital + Health Centre)
  
• Exercise during pregnancy (HealthLink BC)
  
• Healthy physical activity in pregnancy (Healthy Families BC)
• Canadian Physical Activity Guidelines: For the early years (0-4 years) (Canadian Society for Exercise Physiology)
  
• Physical activity: How much - babies and children (Healthy Families BC)   (Heal H Healthy (H   

The Canadian Society for Exercise Physiology recommends that:

• Toddlers and preschoolers (one to four years of age) should be active for at least 180 minutes (three hours) each day. Any activity that gets your child moving – playing at home, exploring the outdoors, dancing, etc. – is considered physical activity. It's important to include a variety of activities in different environments (e.g. playing with toys, going to the park or community centre).
• School-aged children & youth (aged 5-17 years) should achieve high levels of physical activity, low levels of sedentary behaviour, and sufficient sleep each day. A healthy 24 hours includes:
• Uninterrupted 9 to 11 hours of sleep per night for 5-13 year olds and 8 to 10 hours of sleep per night for 14-17 year olds, with consistent bed and wake-up times
• 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
• Several hours of structured and unstructured light physical activities
• No more than 2 hours per day of screen time (TV, tablet, phone, etc.)
• Limited sitting for extended periods 

Resources

• Canadian Physical Activity Guidelines (Canadian Society for Exercise Physiology)
• For the early years (0-4 years), 
• For children & youth (5-17 years)
• Physical activity: How much (HealthLink BC)

The Canadian Society for Exercise Physiology recommends that:

• Youth up to age 17 years should achieve high levels of physical activity, low levels of sedentary behaviour, and sufficient sleep each day. A healthy 24 hours includes:
• Uninterrupted 8 to 10 hours of sleep per night for 14-17 year olds, with consistent bed and wake-up times
• 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
• Several hours of structured and unstructured light physical activities
• No more than 2 hours per day of screen time (TV, tablet, phone, etc.)
• Limited sitting for extended periods


• Starting at age 18, young people should follow recommendations for adults. You should get at least 150 minutes (two and a half hours) of moderate- to vigorous-intensity aerobic physical activity every week. Any activity that you do for 10 minutes or more counts towards your weekly total. It's also good to add strengthening activities at least two days per week.

Resources

• Canadian Physical Activity Guidelines: 
• For youth (up to 17 years)
• For adults (18-64 years)
• Physical activity for children and teens (HealthLink BC)
  

If you're an adult, the Canadian Society for Exercise Physiology recommends that you get at least 150 minutes (two and a half hours) of moderate- to vigorous-intensity aerobic physical activity every week. Any activity that you do for 10 minutes or more counts towards your weekly total. It's also good to add strengthening activities at least two days per week.

Resources

• Canadian Physical Activity Guidelines: 
• For adults (18-64 years)
• Quick tips: Fitting physical activity into your day (HealthLink BC)

If you're over the age of 65, the Canadian Society for Exercise Physiology recommends that you get at least 150 minutes (two and a half hours) of moderate- to vigorous-intensity aerobic physical activity every week. Any activity that you do for 10 minutes or more counts towards your weekly total. It's also good to add strengthening activities at least two days per week.

If you have poor mobility, you should focus on physical activities that improve your balance and prevent falls.

Resources

• Canadian Physical Activity Guidelines: 
• For older adults (65 years and older)
  
• Physical activity as you get older (HealthLink BC)
  
• Getting older and staying physically active (Healthy Families BC)