TipsSchool Health
for giving a
Advocacy Talk
Physical
Activity:
It’s Good
For You
2. Why physical activity, such as running, is
good for you and keeps you healthy.
• Your body is built to move. All its parts are made to do
hard work: pulling, pushing, lifting, jumping, running,
bending and stretching.
• Your heart, lungs and brain all like it when you’re
active; it keeps them strong.
Prepare your 10-minute, AMA Youth
Run Club school health advocacy talk
on “Physical Activity – It’s Good for
You” based on the suggested talking
points, below:
1. How much physical activity should you get
every day to be healthy?
Ask the kids to think about how they would fit 60 minutes of
“heart-pumping activity” into their day, i.e. is there something
else they’re doing that they could stop, or do less of (like
screen time), to allow for more physical activity?
• The Canadian Society for Exercise Physiology
(CSEP)’s 24-Hour Movement Guidelines for Children
and Youth recommends “an accumulation of at least
60 minutes per day of moderate to vigorous physical
activity involving a variety of aerobic activities.”
• Vigorous physical activities and bone-strengthening
activities should be incorporated at least three days
per week.
• It doesn’t have to be done all at once! Aside from the
required 30 minutes of vigorous activity, the remaining
30 minutes can be done in 10- to 15-minute
increments of daily activity (Refer to page 7 of Ever
Active School’s Runner’s Handbook for an example.)
• Research says “only 24% of five- to 17-year-olds
(come) under the recommended daily maximum of
two hours of recreational screen time.”(source: 2016
ParticipAction Report Card on Physical Activity for
Children and Youth). Ask the kids: What activity would
you choose to participate in, to replace one hour of
screen time? When would you do that?
• Your muscles like being active, too. The more you use
them, the stronger they become.
Questions for the kids:
• How many muscles does your body have? (Short
answer is: Over 600! In addition to the muscles
identified in the diagram below, there are 642 skeletal
muscles!)
• Do you know what your muscles do, i.e. how they
help your body move? (For example, point to your
biceps or triceps and ask the kids to tell you what
those muscles do.)
3. There are a lot of benefits to being
active. Do you know what some of
those benefits are?
• See page 37 in Ever Active School’s Coach’s
Handbook for answers.
• You’ll sleep better. “…physical activity, sedentary
behavior – and sleep – are closely related.” (source:
2016 ParticipAction Report Card on Physical Activity
for Children and Youth)
Physical Activity: It’s Good For You
Talk Support Tips
• Bringastethoscope.Askfortwovolunteers.Instructone
onhowtolistentotheotherchild’sheartrate(standing
still)andaskthemtocounttheheartbeatsoutloud
(=child’srestingrate).Then,havethechildrunonthe
spotandhavethe‘doctor’childlistenagain,andcount
thefasterbeatsoutloud(=child’sactiverate).
• Ifyou’veeverbeeninvolvedwiththeYouthRunClub
springandfalllaunches,youknowthatthere’snothing
likesomegood,loud,pulsingdancetunestoputthe
wriggle(andbounceandjumpandrun!)inthekids’
steps.Sotakeyour“boombox,”loadedupwithcatchy,
currentdancemusic,andhavethekidschecktheirpre-
andpost-bust-a-movepulserates.
• Ifkidsareolder(12-17yearsold),showthemhowtofind
theirpulseandhavethemcheckitwhilethey’reresting
andafterthey’verun(ordanced)onthespot(for30-60
seconds).
• ContactJanetBoyer,AMAProfessionalAffairs
(780.482.0305/1.800.272.9680,ext.5305)to
obtainasmallgive-awayitemtodistributetothe
students,post-talk.
AlwAys tAlk to the run club coAch
before selecting your topic.
For coach contact information: HayleyDegaust,
ProvincialProjectsCoordinator,EverActiveSchools
([email protected])
Resources
• PublicHealthAgencyofCanada–Tips to Get Active –
Physical Activity Tips for Children (5-11 years)
• MyHealthAlberta.ca–HowExerciseHelpsChildrenand
Teens
• TheCanadianSocietyforExercisePhysiology(CSEP)’s
24-HourMovementGuidelinesforChildrenandYouth
• CanadianPaediatricSociety:Adviceforphysicianson
promotingactivity(age5-11)
Poster
WriteaPrescriptionforhealthy,activekids
• CPS–Information(printablewebpages)forparents:
Physicalactivityforchildrenandyouth
Physicalactivityforchildrenandyouthwitha
chronicillness
Whenismychildreadyforsports?
Tips to Get Active
> Physical Activity Tips for Children (5-11 years)
Information and tips for parents, teachers and caregivers of children (5-11 years)
Help kids enjoy their way to a healthier lifestyle! One hour of physical activity every day:
at home, at school, at play. Every step counts!
1
2
3
Physical activity plays an
important role in the health,
well-being and quality of
life of all Canadians, and it
is particularly important for
children and youth. Habits
formed early can last a lifetime.
How much physical activity
do children need? Children
aged 5-11 should accumulate
at least One hour of moderateto vigorous-intensity physical
activity daily.
But more is even better!
To make the most of their
physical activity, try to include:
Vigorous-intensity activities
at least three days per week.
Activities that strengthen
muscle and bone at least three
days per week.
Tips to help kids get active
55 Encourage walking to school and
getting active as a family
55 Get them to skateboard, bike or run
instead of getting a ride
55 Ask them to walk the dog with you
55 Have them rake the leaves, shovel snow
or carry the groceries
55 Encourage them to dance to their
favourite music
55 Replace computer and TV time with
something active
55 Build active opportunities into daily
classroom routines and encourage
students to join a school sport team
Be more active in the
after-school time period.
Every step counts!
55 Take kids to the playground or to the
park to play
55 Reduce screen time
Tips to Get Active
> Physical Activity Tips for Children (5-11 years)
Health Benefits
››
››
››
››
Opportunities for socializing
Improve fitness
Increased concentration
Better academic scores
›› Stronger heart, bones
and healthier muscles
›› Healthy growth and
development
›› Improved self-esteem
›› Better posture and balance
›› Lower stress
More physical activity provides health benefits. Encourage children to move more as part of a
healthy lifestyle.
What is moderate aerobic activity?
Moderate-intensity aerobic activity
makes you breathe harder and your heart
beat faster. You should be able to talk,
but not sing.
What is vigorous aerobic activity?
With vigorous-intensity aerobic activity,
your heart rate will increase even more
and you will not be able to say more
than a few words without catching
a breath.
What are strengthening activities?
Muscle-strengthening activities build
up your muscles.
›› Examples of moderate-intensity physical
›› Examples of vigorous activity include
›› For children, climbing and swinging on
activity include walking quickly, skating,
bike riding and skateboarding.
running, basketball, soccer and crosscountry skiing.
With bone-strengthening activities,
muscles push and pull against bones
helping make them stronger.
playground equipment is an example of a
muscle strengthening activity.
›› Examples of bone-strengthening activities
include running, walking, and jumping rope.
www.publichealth.gc.ca/paguide
Combine aerobic and strengthening activities
To achieve health benefits, children need to do both aerobic and strengthening activities. Aerobic activities result in
faster breathing, a warmer feeling and an increased heart rate. Strengthening activities build muscles and bones.
Get them active after school
After school is a great time to be physically active. Suggest activities other than TV/Computer. Sign up for active
programs, and if possible find active ways to get home from school. Make time to be active every day.
Canadian Physical Activity Guidelines were developed by the Canadian Society for Exercise Physiology and are available at: www.csep.ca/guidelines
Cat.: HP10-16/1-2011E-PDF ISBN: 978-1-100-18922-2