This document is intended for use by policy makers, health professionals, and researchers, and it may be useful to interested members of the public.
These 24-Hour Movement Guidelines are relevant to adults (aged 18-64 years), irrespective of gender, cultural background, or socio-economic status. These Guidelines may not be appropriate for adults aged 18-64 years who are pregnant or persons living with a disability or a medical condition; these individuals should consider consulting the Get Active Questionnaire, disability/condition-specific recommendations, or a health professional for guidance.
Adults aged 18-64 years should participate in a range of physical activities (e.g., weight bearing/non-weight bearing, sport and recreation) in a variety of environments (e.g., home/work/community; indoors/outdoors; land/water) and contexts (e.g., leisure, transportation, occupation, household) across all seasons. Adults aged 18-64 years should limit long periods of sedentary behaviours and should practice healthy sleep hygiene (routines, behaviours, and environments conducive to sleeping well).
Following the 24-Hour Movement Guidelines is associated with these health benefits:
- A lower risk of mortality, cardiovascular disease, hypertension, type 2 diabetes, several cancers, anxiety, depression, dementia, weight gain, adverse blood lipid profile.
- Improved bone health, cognition, quality of life and physical function.
The benefits of following these Guidelines far exceed potential harms. Following these Guidelines may be challenging at times; progressing towards any of the Guideline targets will result in some health benefits.
These 24-Hour Movement Guidelines were informed by the best available evidence, expert consensus, stakeholder consultation, and consideration of values and
preferences, applicability, feasibility, and equity. A glossary and more details on the Guidelines, the background research, their interpretation, guidance on how to achieve them, and recommendations for further research and surveillance are available at //csep.ca/guidelines.
Make Your Whole Day Matter. Move More. Reduce Sedentary Time. Sleep Well.An Integration of Physical Activity, Sedentary Behaviour, and Sleep
Early Years 0-4 Years
Infants, toddlers and preschoolers need to Move, Sleep and Sit the right amounts.
Read More
Children & Youth 5-17 Years
Guidelines encourage kids to Sweat, Step, Sleep and Sit the right amounts each day.
Read More
Adults 18-64
Years
Guidelines to help adults move more, reduce sedentary time, and sleep well.
Read More
Adults 65 Years and Older
Guidelines to help adults move more, reduce sedentary time, and sleep well.
Read More
The Whole Day Matters
Canada’s first ever 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 behaviour, 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 behaviours for these age groups.
How much physical activity?
Some is better than none! Make the most of your whole day by adding different types of movement at various intensity levels, including physical activity, muscle strengthening activities and standing.
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.
Do you know how much sedentary time is too much?
Limit sedentary time to 8 hours or less per day including no more than 3 hours of recreational screen time and breaking up long periods of sitting where possible.
Are you getting enough sleep?
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.
Replacing sedentary behaviour with additional physical activity and trading light physical activity for more moderate to vigorous physical activity, while preserving sufficient sleep, can provide greater health benefits.
Read the latest Guidelines news.
Media Release October 2020
Canada’s First Ever 24-Hour Movement Guidelines for Adults Help Make the Whole Day Matter
TORONTO, ON, October 15, 2020 / CNW / – The first ever 24-Hour Movement Guidelines for Adults show Canadians what...
Read More
Practicing healthy movement behaviours in the COVID-19 era
Every Step Counts! Help Celebrate World Physical Activity Day – April 6, 2020 Each year on April 6th , the...
Read More
Media Release October 2019
Expert Panel: Cancer Treatment Plans Should Include Tailored Exercise Prescriptions
Canadian Society for Exercise Physiology is the Canadian partner on the development of new recommendations for incorporating exercise into Cancer...
Read More