Canada’s first 24-Hour Movement Guidelines for Adults offer clear direction on what a healthy 24 hours looks like for Canadian adults aged 18-64 years and 65 years or older.
These guidelines are unique because they don’t just focus on a single movement behavior, but instead look at how all these integrate together. This is the first time there are recommendations on various types of physical activity woven together with guidance on sedentary and sleep behaviors for these age groups. Following the Canadian 24-Hour Movement Guidelines for Adults can help you make your whole day matter.
The guidelines focus on three core recommendations, but it is important to note that all types of movement matter, and a balance is required for best health.
- Move More: Add movement throughout your day, including a variety of types and intensities of physical activity.
- Reduce Sedentary Time: Limit sedentary time to 8 hours or less per day including no more than 3 hours of screen time and breaking up long periods of sitting where possible.
- Sleep Well: For those aged 18-64 set yourself up for 7 to 9 hours of good quality sleep on a regular basis, and 7 to 8 hours for those 65+ years. Consistent bed and wake up times are also key.
In a year filled with unprecedented dangers to our mental and physical health, Canadians need to take advantage of the many benefits that come from being active.
- These guidelines arrive at a critical time in the country’s overall health. Social distancing measures and economic challenges have fuelled unprecedented physical and mental stress for many Canadians. The recommendations contained within these guidelines for a healthy 24 hours should be an essential foundation for our overall health.
- Some activity is better than none! The routine rituals of daily living such as casual neighbourhood walks, gardening, household chores and taking stairs instead of the elevator all contribute towards a healthy 24 hours. Learn more at csepguidelines.ca.
