CANADIAN 24-HOUR MOVEMENT GUIDELINES: AN INTEGRATION OF PHYSICAL ACTIVITY, SEDENTARY BEHAVIOUR, AND SLEEP

Early Years (0-4)

• Following these guidelines lead to better growth, cardiorespiratory and musculoskeletal fitness, cognitive development, psychosocial health/emotional regulation, motor development, body composition, quality of life/well-being, and reduced injuries

• To encourage healthy growth and development, young children should receive support from their parents and caregivers to build an active lifestyle with a daily balance of physical activities, sedentary behaviours, and sleep

• Young children should participate in a range of developmentally appropriate, enjoyable, and safe play-based and organized physical activities in a variety of environments, both independently and together with adults and other children

• INFANTS (less than 1 year)

• Move

• At least 30 minutes of activity through interactive floor-based play or tummy time

• Sleep

• 14 to 17 hours (0-3 months) or 12 to 16 hours (4-11 months) of good quality sleep, including naps

• Sit

• Not being restrained for more than 1 hour at a time (e.g. in a stroller or high chair)

• Screen time is not recommended

• Engaging in reading and storytelling is encouraged

• TODDLERS (1-2 years)

• Move

• At least 180 minutes spent in a variety of physical activities at any intensity spread throughout the day

• Sleep

• 11 to 14 hours of good-quality sleep, including naps, with consistent bedtimes and wake-up times

• Sit

• Not restrained for more than 1 hour at a time (e.g. in a stroller or high chair) or setting for extended periods

• Screen time is not recommended for those younger than 2 years

• Screen time should be no longer than 1 hour for those aged 2 years

• Engaging in reading and storytelling is encouraged

• PRESCHOOLERS (3-4 years)

• Move

• At least 180 minutes spent in a variety of physical activities spread throughout the day, with at least 60 minutes of energetic play

• Sleep

• 10 to 13 hours of good-quality sleep, which can include naps, with consistent bedtimes and wake-up times

• Sit

• Not being restrained for more than 1 hour at a time (e.g. in a stroller or car seat), or sitting for extended periods

• Screen time should be no longer than 1 hour

• Engaging in reading and storytelling is encouraged

• Replacing time restrained or sedentary screen time with more energetic play, and trading indoor for outdoor time can provide greater health benefits

Children + Youth (5-17)

Adults (18-64)

• Physical activities of various types and intensities including...

• Moderate to vigorous aerobic physical activities to accumulate at least 150 minutes per week

• Muscle strengthening activities using major muscle groups at least twice a week

• Several hours of light physical activities, including standing

• Limited sedentary time to 8 hours or less

• No more than 3 hours of recreational screen time

• Breaking up long periods of sitting as often as possible

• Getting 7 to 9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times

• Replacing sedentary behaviour with more physical activity and trading light physical activity for more moderate/vigorous physical activity can provide greater health benefits

• It's important to remember that some activity is better than none and it can all lead to benefits for both your physical and mental health

• Routine rituals of daily living such as casual neighbourhood walks, gardening, household chores, and taking the stairs instead of the elevator all contribute towards a healthy 2 hours

• On days when fitting in activity is difficult, focusing on reducing sedentary time and preserving a good night's rest will help adults make their whole day matter

Adults (65+)