Overview
The Canadian 24-Hour Movement Guidelines for adults aged 18-64 recommend a balanced daily approach to physical activity, sedentary behaviour, and sleep to promote optimal health. These guidelines integrate recommendations for movement and rest across a full day, emphasizing that all movement counts.
Key Guidelines
- Adults aged 18-64 should engage in a variety of physical activities every day.
- At least 150 minutes of moderate to vigorous aerobic physical activity should be accumulated weekly.
- Muscle strengthening activities using major muscle groups should be performed at least twice a week.
- Several hours of light physical activity, including standing, are recommended daily.
- Sedentary time should be limited to 8 hours or less per day.
- Recreational screen time should not exceed 3 hours per day.
- Long periods of sitting should be interrupted as often as possible.
- Adults should aim for 7 to 9 hours of good-quality sleep nightly with consistent bed and wake-up times.
Rationale and Benefits
- Following these guidelines reduces the risk of mortality, cardiovascular disease, hypertension, type 2 diabetes, certain cancers, anxiety, depression, dementia, and weight gain.
- Additional benefits include improved bone health, cognition, physical function, and overall quality of life.
- A balanced approach that replaces sedentary time with more movement and prioritizes sufficient sleep can yield greater health improvements.
- Gradual progress towards meeting these targets provides health benefits, even if not all targets are achieved immediately.
Implementation Advice
- All movement throughout the day matters and small changes can add up to significant health gains.
- Choose a wide range of activities and contexts (home, work, community) and consider all seasons and environments (indoor/outdoor).
- Adults with specific conditions, disabilities, or who are pregnant should consult specialized recommendations or a health professional.