Habit 4: Physical activity
Move more: it's not just about sports
Movement gets treated as either “sports” or “nothing.” The real win is the middle: walking, biking, dancing, playing outside. Anything that gets you moving.
Why movement matters
Movement is good for your body and your head. The Canadian guidelines link getting enough movement, sleep and limited screen time with better focus at school and better emotional balance.
Sleep and activity help each other. Active kids tend to sleep better, and sleeping better gives you more energy to move. Read more about sleep.
It adds up. You don't need to do 60 minutes in one go. Walking to school, a quick game at recess and an evening bike ride all count.
3 ways to move more without a gym
Start with Active 45
Our quest asks for 45 active minutes a day as a starting goal. The guideline is at least 60 minutes, so 45 is a strong step on the way there. Build up when it starts to feel easy.
Snack on movement
Take the stairs, walk part of the way to school, or stand and stretch between homework tasks. Small bursts add up over a day.
Find your kind of move
Dance, skate, swim, hike, play basketball, or try a new class at your local recreation or community centre. The best activity is the one you'll actually keep doing.
Try it: the Active 45 quest
Get 45 active minutes a day for 10 days. Hit 8 out of 10 to unlock a badge.
Start the Active 45 quest