3-5 years – at least 60 minutes of structured activities and several hours of free play daily.
6-17 years – at least 60 minutes of moderate to vigorous physical activity at least 5 days per week.
They should do a combination of muscle-strengthening and bone-strengthening activities at least 3 days per week as a part of the 60 minutes.
Examples of muscle-strengthening activities: Squats, push-ups, sit-ups, lunges, weight lifting, climbing stairs, carrying the groceries and bike riding, monkey bar climbing.
Examples of bone-strengthening activities: Jumping, skipping running, walking, hop-scotch and dancing.