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
The Whole Day
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.