24 Hour Movement Guidelines

24 Hour Movement Guidelines

If the weight of the world is getting you down, check out Canada’s first-ever 24-Hour Movement Guidelines for Adults to see what a healthy 24 hours looks like for Canadian adults

The guidelines focus on how all our movement behaviours integrate together and weave these behaviours with guidance on both sedentary and sleep behaviours.

SO HOW MUCH PHYSICAL ACTIVITY SHOULD YOU GET?

Some is better than none and include different types of movement at various intensity levels. Try to include physical activity, muscle-strengthening activities and standing. This might look like your daily life if it includes casual neighbourhood walks, gardening, household chores and taking stairs instead of the elevator 

SO HOW MUCH SHOULD YOU SIT AROUND?

If possible, limit sedentary time to 8 hours or less per day. Pair that with around 3 hours of recreational screen time. Then break up long periods of sitting where possible by standing up, dancing or gardening or whatever takes your fancy.

SO HOW MUCH SLEEP SHOULD YOU GET?

For those aged 18-64 consider 7 to 9 hours of good quality sleep on a regular basis, 

If you’re over 65, consider 7 to 8 hours. 

Practicing good sleep habits like consistent bed and wake-up times help a lot.

For more information check out the Canadian Society for Exercise Physiology