Keep active @ home - Montreal Children's Hospital

Benefits of Physical Activity

Physical activity can do a lot of good for your body and mind. It is important to stay active year-round, even when you’re spending more time at home.

Physical activity can improve:

Quality of life
Heart and lung health
Bone health and muscle strength
Sleep

Physical activity can also reduce:

Anxiety
The chance of getting depressed

This guide gives tips and ideas for teens who are looking to stay active during the Covid-19 pandemic.

Download the
Keep active @ home booklet

How Do I Get Started?

Start small and give yourself little goals every
week.

Get your family involved.
Use a fitness app or watch to keep track of your progress.
You can compete against a parent or sibling to see who can take the most steps in a week!

If you’re struggling, ask for help from friends or family.

What Can I Do to Stay Active?

Not sure what you can do when all your usual activities are cancelled? Not sure where to start? Here is a list of ideas to try out.
See what you like!

Try an Online Exercise Class, App or Game

Youtube channel suggestions

WORKOUT VIDEOS / DANCE

YOGA

Centre Yoga Santé Laval (in French)
Yoga with Adrienne

TAI CHI

Elancia France (in French)
TaiChiHealthProducts with Don Fiore

App for your phone

Pokémon Go
Nike Training Club

Couch to 5k ($)
Down Dog ($)

Active video games

Kinect Adventures
RingFit Adventure

Wii Sports
Just Dance

Enjoy the Outdoors

Spring

Go biking. Go to the skate park. Pass around a frisbee. Plant a garden. Visit a farm. Go pick some strawberries. Play in the rain.

Summer

Try a new activity, like: • Disc golf • Stand-up paddleboard • Mountain biking • Treetop trekking Swim. Go kayaking. Have a water balloon fight.

Fall

Go apple or pumpkin picking. Go on a family hike. Find a path to see the leaves change colours. Rake leaves in your yard.

Winter

Go to an outdoor skating rink. Build a snowman. Go sledding. Try snowshoeing. Go skiing. Build a fort.

Other Healthy Habits

Make a schedule

Include study time, physical activity, time to relax, etc. It will help you stay organized, especially if you’re home more often.

Break up sitting time

Stand up and walk around between classes . You would be changing classes and walking around if you were going into school, so try to do the same at home!
Try to do 10 squats or jumping jacks every hour.

Try to get outside at least once a day

If you’re not walking from class to class anymore or taking public transit, it’s still important to get some fresh air daily.
Take short breaks to clear your mind. You’ll always have homework! Don’t let that be an excuse.
Go outside at lunch time!

Set up a good study station

Try doing your work on a large exercise ball. Don’t do homework in bed.

Monitor: Adjust distance and height: top of the monitor at eye-level and slightly tilted.

Arms: Relax shoulders, forearms parallel to the floor. Minimal bend at the wrist.

Chair: Should have a backrest and armrests, adjust height.

Legs: Thighs parallel to the floor.

Feet: Parallel to the floor.Use a footrest, if necessary.

*Take breaks every 25 minutes

Eat healthy, balanced meals

Use the Canada Food Guide to make sure you are eating well.

Consult the Canadian’s food guide

Get enough sleep

Avoid screen time and caffeine before bed.

Plan fun activities with your family

See what your neighbourhood has to offer

Don’t forget ME time

References

Ergonomics Health Association. (2019).
How To Create The Ideal Ergonomic Workstation Setup.
www.ergonomicshealth.com

Garone, Sarah. (2020).
Family Summer Activity Alternatives During Covid-19.
www.verywellfamily.com

Gouvernement du Canada. (2020).
Guide alimentaire canadien.
www.guide-alimentaire.canada.ca

U.S. Department of Health and Human Services. (2018).
Physical Activity Guidelines for Americans 2nd Edition.
www.health.gov