CANADIAN 24-HOUR MOVEMENT GUIDELINES:

An Integration of Physical Activity, Sedentary Behaviour, and Sleep

Why these Guidelines are important

Welcome to the CSEP Guidelines information hub, featuring the latest updates and resources for the Canadian 24-Hour Movement Guidelines: An Integration of Physical Activity, Sedentary Behaviour, and Sleep.

Physical activity is a foundation for a healthy lifestyle. Yet increasingly we are seeing that Canadians of all ages are choosing sedentary activities over active ones. Maintaining a healthy lifestyle, with the right balance of physical activity and rest, plays an important role in Canadians’ overall health, well-being, and quality of life, regardless of age.

Evidence shows that sleep, sedentary behaviour and moderate-to-vigorous physical activity (MVPA) are associated with improving risk for chronic disease. More recently, light physical activity (LPA) consistent activities of daily living, has also been shown to have a positive effect on health.

Because an increase in the amount of time spent in any one of these movement-related behaviours that comprise a 24-hour day will change the amount of time spent in another, emerging research has considered how they may interact to influence health. These time-use factors have highlighted the importance of all movement behaviours across the whole day (24-hour period).

Canada has developed 24-Hour Movement Guidelines, providing guidance on the optimal amount of physical activity, sedentary behaviour, and sleep – and the best combination of these behaviours – for Canadians of all ages.

All types of movement matter, and a balance is best for health

30
min

Amount of tummy time recommended for 
infants not yet mobile.

60
min

Amount of energetic play recommended 
for preschoolers every day.

60
min

Recommended screen time limit for toddlers 
and preschoolers over 2 years old.

Get the 24-Hour Movement Guidelines

Early Years (0-4)

Infants, toddlers and preschoolers need to Move, Sleep and Sit the right amounts. View guidelines

Children + Youth (5-17)

Guidelines encourage kids to Sweat, Step, Sleep and Sit the right amounts each day. View guidelines

Adults (18-64)

Guidelines to help adults move more, reduce sedentary time, and sleep well. View guidelines

Adults (65+)

Guidelines to help adults move more, reduce sedentary time, and sleep well. View guidelines

Canadian Physical Activity Guidelines for special populations

Pregnancy

Evidence-based guideline that outlines the right amount of physical activity women should get throughout pregnancy to promote maternal, fetal, and neonatal health.

View guidelines

Multiple Sclerosis

Guidelines for adults (aged 18-64 years) with minimal to moderate disability resulting from either remitting or progressive forms of multiple sclerosis.

View guidelines

Guidelines news and updates

Keep up-to-date on the Canadian 24-Hour Movement Guidelines with the latest articles, research and initiatives.

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... View Article

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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... View Article

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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... View Article

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Development for the world’s first 24-Hour Movement Guidelines for Adults and Older Adults underway

OTTAWA, June 19, 2019  – Physical activity is a cornerstone of a healthy lifestyle. Yet increasingly we are seeing that... View Article

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Physical activity throughout pregnancy enhances physical and mental health and reduces risk of pregnancy complications

Physical activity is a critical component of achieving a healthy pregnancy according to a new joint Society of Obstetricians and... View Article

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Canadian 24-Hour Movement Guidelines for children in their early years released

November 20, 2017 – The world’s first evidence-based 24-Hour Movement Guidelines for the Early Years (ages 0-4 years), released today,... View Article

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Terminology A to Z

Not sure what we mean by the movement continuum? Need to know the difference between light, medium and vigorous-intensity physical activity? The Guidelines Glossary of Terms has the answers.

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Canadian 24-Hour Movement Guidelines for ADULTS

COMMUNICATIONS TOOLKIT
To support the national launch of the new Canadian 24-Hour Movement Guidelines for Adults the Canadian Society for Exercise Physiology, the Public Health Agency of Canada and Queen’s University have teamed up with ParticipACTION to develop this Communications Toolkit.

The toolkit is designed to support partners and stakeholders in their efforts to share additional tools and resources with their networks. Contains the Guidelines, Key Messages, Newsletter/Email Content, Social Media Posts and Graphics, a Poster and Infographics.

Download the Entire Toolkit! – All components (Zip 20MB)

About CSEP

The Canadian Society for Exercise Physiology (CSEP) is the resource for translating advances in exercise science research into the promotion of fitness, performance, and health outcomes for Canadians. CSEP sets the highest standards for qualified exercise professionals through evidence-based practice and certification. See what drives us