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.
These guidelines are unique because they don’t just focus on a single movement behaviour, but instead look at how all these integrate together. There are three core recommendations to keep in mind:
- Move More – including moderate to vigorous physical activity, but for the first time the guidelines call out that light physical activity, including standing, matter too;
- Reduce Sedentary Time; and
- Sleep Well.
It is important to note that all types of movement matter, and a balance is required for best health. 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. Taking small steps and making healthy movement choices throughout the day can make a big impact!
Adults following the guidelines can achieve health benefits including a lower risk of death, cardiovascular disease, type 2 diabetes, weight gain, several cancers, and improved bone health. Specific to psychosocial health, participating in optimal levels of movement behaviours is linked to improved anxiety, depression, dementia, cognition, and quality of life.
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; and
- 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 https://csepguidelines.ca/.
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For health benefits, adults aged 18-64 years should be physically active each day, minimize sedentary behaviour, and achieve sufficient sleep.
A healthy 24 hours includes: