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Canada’s first 24-hour movement guidelines for adults

Canada’s first 24-hour movement guidelines for adults back to News

The first ever 24-hour movement guidelines for Canadian adults are designed to show what a healthy 24 hours looks like when it comes to physical activity, sedentary behaviours and sleep, featuring recommendations for those 18-64 and 65 and older. With COVID-19 posing many challenges to our overall physical and mental health, having clear evidence-informed movement benchmarks that can lead to health benefits is more important than ever.

The Canadian 24-Hour Movement Guidelines focus on three core recommendations for adults, listed below. It is important to note that all types of movement matter, and a balance is required for best health.

  1. Move More: Add movement throughout your day, including a variety of types and intensities. Aim to accumulate at least 150 minutes per week of moderate to vigorous aerobic physical activity, muscle strengthening activities at least twice a week, and several hours of light physical activities, including standing. Those 65+ should also include physical activities that challenge balance.
  2. Reduce Sedentary Time: 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.
  3. Sleep Well: 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.

To read more please click here.

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Posted on 22nd October 2020