Make Your Whole Day Matter.
Move More. Reduce Sedentary Time. Sleep Well.

Canadian 24-Hour Movement Guidelines:

An Integration of Physical Activity, Sedentary Behaviour, and Sleep

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Early Years 0-4 Years

Infants, toddlers and preschoolers need to Move, Sleep and Sit the right amounts.
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Children & Youth 5-17 Years

Guidelines encourage kids to Sweat, Step, Sleep and Sit the right amounts each day.
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Adults 18-64

 Years

Guidelines to help adults move more, reduce sedentary time, and sleep well.
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Adults 65 Years and Older

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

Download the Guidlines Scientific Statements
News
Read the latest Guidelines news.   
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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...
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Media Release April 2020
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...

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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...

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