Preventative Care

24-Hour Movement Guidelines

The 24-Hour Movement Guidelines show Canadians how to live a healthy 24-hour day as it relates to physical activity, sedentary behaviour, and sleep.  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 https://csep.ca/guidelines.  

24-HOUR MOVEMENT GUIDELINES FOR ADULTS

 

 

 

 

 

 

 

 

Adults Aged 65+ Years

Adults aged 65 years or older 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, work, household) across all seasons).
• Limit long periods of sedentary behaviours.
• Practice healthy sleep hygiene (routines, behaviours, and environments conducive to sleeping well).

 Following the 24-Hour Movement Guidelines is associated with these health benefits:

• Lower risk of mortality, cardiovascular disease, hypertension, type 2 diabetes, several cancers, anxiety, depression, dementia, weight gain, adverse blood lipid profile, falls and fall-related injuries.
• Improved bone health, cognition, quality of life and physical function.

These Guidelines may not be appropriate for adults aged 65 years or older 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.

 The Canadian 24-Hour Movement Guidelines for Adults (65+ years)

 

 

 

Adults Aged 18-64 Years

Adults aged 18-64 years or older 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, work, household) across all seasons.
• Limit long periods of sedentary behaviours.
• 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.

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.

The Canadian 24-Hour Movement Guidelines for Adults (18-64 years)

 

 

 

 

Children and Youth 5-17 Years of Age

Children and Youth ages 5-17 years should:

• Participate in a range of physical activities in a variety of environments (e.g., home/school/community; indoors/outdoors; land/water; summer/winter) and contexts (e.g., play, recreation, sport, active transportation, hobbies, and chores).
• Limit sedentary behaviours (especially screen time).
• Practice healthy sleep hygiene (habits and practices that are conducive to sleeping well).

Following these 24-Hour Movement Guidelines is associated with these health benefits:

• Better body composition, cardiorespiratory and musculoskeletal fitness, academic achievement and cognition, emotional regulation, pro-social behaviours, cardiovascular and metabolic health, and overall quality of life.

These guidelines may be appropriate for children and youth with a disability or medical condition; however, a health professional should be consulted for additional guidance.

 

THE CANADIAN 24-HOUR MOVEMENT GUIDELINES FOR CHILDREN AND YOUTH

 

 

 

 

 

Early Years-Infants (Less than 1), Toddlers (1-2 years), and Preschoolers (3-4 years)

Early Years- Infants (Less than 1), Toddlers (1-2 years), and preschoolers (3-4 years) Children in Early /years should:

• Participate in a range of developmentally appropriate, enjoyable, and safe play-based and organized physical activities in a variety of environments (e.g., home/child care/school/community; indoors/outdoors; land/water; summer/winter), both independently as well as together with adults and other children. For infants, supervised activities could include tummy time, reaching and grasping, pushing and pulling, and crawling.
• Limit sedentary behaviour and focus on quality activities, including interactive non-screen-based behaviours (e.g., reading, storytelling, singing, puzzles).
• Develop healthy sleep hygiene in the early years; including having a calming bedtime routine with consistent bedtimes and wake-up times, avoiding screen time before sleep, and keeping screens out of the bedroom.

Following these 24-Hour Movement Guidelines is associated with these health benefits:

• Better growth, cardiorespiratory and musculoskeletal fitness, cognitive development, psychosocial health/emotional regulation, motor development, body composition, quality of life/well-being, as well as reduced injuries.

These Guidelines may be appropriate for young children with a disability or medical condition; however, a health professional should be consulted for additional guidance.

THE CANADIAN 24-HOUR MOVEMENT GUIDELINES FOR the early years (0-4 years)