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ArtisticSTRONG, BACK in the Game, KidsMove, SportSTRONG, Youth Development, Youth Strength & Conditioning, Youth Training
Is your child getting enough physical activity?
May 26, 2017 | by Akriti Sharma

With summer only a few weeks away, the school year and many popular sport seasons are coming to a close. Without regular physical education classes, after school activities, and sport activities and practices, will your kids be getting enough activity?


The past few decades have seen a decrease in the amount of physical activity Canadians of all ages accumulate, and an increase in overweight-obesity and cardiovascular disease. The Canadian Health Measures Survey 2007-2009 compared fitness levels of youth to the 1981 survey and found a decrease in standards in tests of strength, endurance, flexibility, and aerobic fitness.

The benefits of lifelong engagement in physical activity cannot be overstated. There is indisputable evidence in the prevention of several chronic diseases such as cardiovascular disease, diabetes, obesity, cancer, hypertension, depression, and osteoporosis; and premature death.

Researchers have observed that high levels of physical activity at ages 9 to 18 significantly predict a high level of adult physical activity implying that someone who is continuously physically active throughout their childhood and adolescence is more likely to remain physically active through their adult life. Hence, youth physical activity affects the future of public health and its pursuit is extremely important in reducing the incidence of chronic diseases.



The term physical activity is inclusive of supervised sport, dance and fitness, as well as unsupervised free play. The guideline below presents a minimum level that children should aim for.

The Canadian Physical Activity Guidelines states that “for health benefits, children (aged 5–11 years) and youth (aged 12–17 years) should accumulate at least 60 min of moderate- to vigorous-intensity physical activity daily.” This should include:

  • Vigorous-intensity activities at least 3 days per week.
  • Activities that strengthen muscle and bone at least 3 days per week.
Moderate Intensity Vigorous Intensity
  • Walking at a moderate or brisk pace of 3 to 4.5mph.
  • Hiking
  • Roller-skating, skateboarding, in-line skating at a leisurely pace
  • Biking 5 to 9mph at on a level terrain
  • Yoga
  • Gymnastics
  • Weight-training
  • Ballroom dancing, ballet
  • Table tennis, Tennis- doubles, golf
  • Recreational swimming


  • Race Walking
  • Jogging or running
  • Biking at more than 10mp or uphill
  • Rock climbing
  • Calisthenics (push-ups, pull-ups, etc.)
  • Circuit weight training
  • Jump rope, jumping jacks
  • Singles tennis
  • Most competitive sports




Weight training, as well as running and jumping helps increase bone density and reduces the risk of osteoporosis later in life. Osteoporosis is a disease characterized by increased bone fragility and risk of fractures that is especially prevalent in women (at least one in three women compared to at least one in five men).

Youth athletes (age 11-17) may be meeting the minimum requirements of physical activity but not doing enough to strengthen muscle and bone. They should be supplementing their sport training with a strength and conditioning program to build strong muscles, tendons and bones, and to reduce the chances of injury and disease later in life.



Fortius has a number of youth-based strength & conditioning programs, in addition to a free physical literacy program for kids coming up this summer.

1. SportSTRONG is small group training program for youth (age 11-16) with a holistic approach based on their developmental level and sport needs. Athletes will develop a foundation of stamina, strength, movement efficiency and general physical literacy that will contribute to more enjoyable and resilient sport performance in later years.
The summer program starts the week of July 10. Learn more >>

2. ArtisticSTRONG complements sport-specific training within a purposeful platform designed for all artistic athletes, including dancers, figure skaters, ice dancers, gymnasts, synchronized sports (swimming, diving, skating, etc.), acrobatics, aerialist, circus, and more.  Artistic athletes will learn foundational elements while addressing functional skill development, movement quality, strength, power, and stamina for performance and overall artistic athleticism.
The summer program starts the week of July 10. Learn more >>

3. HockeySTRONG youth competitive program is a six-week summer program for the youth athlete (age 8-14 yrs) that is looking to initiate or enhance their training development. Participants will train three days a week with a focus on the key development focal points of movement, strength, speed and agility. Groups will not be larger than eight athletes with two coaches.
The summer program starts the week of July 3. Learn more >>

4. KidsMove powered by REACH is a free, two-hour physical literacy program for kids aged 9 -12. It combines purposeful play with a variety of games and challenges that stimulates participants physically, cognitiv​ely and creatively. And, above all, it’s fun!
Next sessions are coming up May 31 and June 21. Learn more>>