Overview
This lecture covers the Canadian 24-Hour Movement Guidelines for children and youth aged 5–17, emphasizing a balanced approach to physical activity, sedentary behavior, and sleep for optimal health.
Guideline Background
- The guidelines integrate physical activity, sedentary behavior, and sleep into a full-day approach.
- Developed by leading health organizations and experts, based on evidence and stakeholder input.
- Applicable to all children and youth aged 5–17, regardless of gender, race, or socioeconomic status.
- A progressive adjustment is recommended for those not meeting the guidelines.
Core Recommendations: The 24-Hour Movement Paradigm
- Children and youth should maintain high physical activity, low sedentary time, and sufficient sleep daily.
- The approach shifts focus from singular behaviors to the combination over the whole day.
SWEAT: Moderate to Vigorous Physical Activity
- Accumulate at least 60 minutes per day of moderate to vigorous aerobic activities.
- Include vigorous activities, and muscle and bone-strengthening activities at least 3 days per week.
STEP: Light Physical Activity
- Engage in several hours daily of both structured and unstructured light physical activities.
SLEEP: Sleep Guidelines
- Ages 5–13 should get 9–11 hours of uninterrupted sleep per night; ages 14–17 should get 8–10 hours.
- Maintain consistent bed and wake-up times.
SEDENTARY BEHAVIOUR: Limiting Inactivity
- Limit recreational screen time to no more than 2 hours per day.
- Avoid prolonged periods of sitting.
Additional Benefits and Notes
- Replacing sedentary or light activities with more moderate to vigorous activity adds health benefits.
- Improved movement behaviors enhance fitness, cognition, emotional regulation, and overall health.
- Guidelines may need adaptation for children or youth with disabilities; consult a health professional.
Key Terms & Definitions
- Moderate to Vigorous Physical Activity — Activities that increase heart rate and breathing, like running or sports.
- Light Physical Activity — Activities such as walking or easy play that require some movement but are less intense.
- Sedentary Behaviour — Activities done while sitting or lying down, typically with little energy use.
- Sleep Hygiene — Habits that promote regular, quality sleep.
Action Items / Next Steps
- Evaluate your daily movement, sleep, and screen habits against these guidelines.
- Gradually increase activity and ensure consistent sleep routines if not already meeting recommendations.
- Consult a healthcare professional if you have a disability or medical condition before making changes.