Did You Know?

​A recent study found that college students who exercised vigorously for 20 minutes a day, seven days a week, had a grade point average (GPA) that was 0.4  higher, on a 4.0 scale, than students who did not exercise.  So perhaps a little more time on the treadmill, and not just with the books, will make a difference.  

A similar study dealt with younger students, 6th graders.  Here, students who met cardiovascular fitness standards were six times more likely to meet or exceed reading standards, and two and-a-half times more likely to meet or exceed math standards!

Vigorous Activities


Organized Sports

Running/Chasing Friends

Swimming Laps

Star Jumps


It sounds like a lot but you don’t have to do it in one go – it all adds up over the day. It’s also fun to do a few different activities.

  • Moderate activities make your heart beat faster and your breathing become quicker. 
  • Vigorous activity makes you ‘huff and puff’.

How much activity is needed each day?

AGES              ACTIVITY
5 to 12               At least 60 minutes a day of                                  moderate and vigorous activities.                            It’s even better to be active for up                          to a couple of hours every day.

12 to 18             At least 60 minutes a day of                                  moderate and vigorous activities.                            For even more health benefits, try                          to include 20 minutes or more of                            vigorous activity three or four                                  times a week.


  Everyone – not just kids – should be active every day, in as many ways as possible. Not being active can cause an energy imbalance – that’s when you take in more energy than you actually use.  It can have a big effect on your health and how you feel.

​​​​Moderate Activities         
Walking fast                         Bike riding                           Skateboarding 

Dancing                               Playing on park equipment       

How much time in front of the screen?

*  When kids and teens spend time in front of small screens – whether it’s the TV, computer or hand-held games – it takes away from the time they could spend playing sport, games or being active. 

*  It's recommended that kids and teens spend no more than 2 hours each day on small screen entertainment.  
*  While computers and TV can be valuable for education and learning, the health benefits, skills and enjoyment that kids and teens get from being physically active are just as important.

The downside of technology

*  Spending too much sedentary or ‘still’ time watching TV, surfing online or playing computer games is linked to children becoming overweight or obese.
*  Children who watch TV for more than 2 hours every day are more likely to have an unhealthy diet, less likely to eat fruit and less likely to be physically active.

*  Nearly half of children aged between 5 and 15 years spend more than 2 hours every day on ‘small screen’ entertainment.
* Children are more likely to snack on foods that are high in sugar, salt or saturated fat when they’re watching TV.