Children and Youth
Canadian 24-Hour Movement Guidelines
For optimal health benefits for children and youth between the ages of 5 to 17 years old, physical activity levels should be high, and sedentary behaviour levels should be low, with sufficient sleep each day1. A healthy 24-hour day includes:
Sweat (moderate to vigorous physical activity):
- An accumulation of at least 60 minutes per day of moderate to vigorous physical activity involving a variety of aerobic activities. Vigorous physical activities, and muscle and bone strengthening activities should each be incorporated at least three times per week.
Step (light physical activity):
- Several hours of a variety of structured and unstructured light physical activity.
Sleep:
- Uninterrupted 9 to 11 hours of sleep per night for those aged 5 to 13 years, and 8 to 10 hours per night for those aged 14 to 17 years, with consistent bed and wake-up times.
Sit (sedentary behaviour):
- Less than 2 hours per day of recreational screen time.
- Limited sitting for extended periods.
Resources:
- Canadian 24-Hour Movement Guidelines for Children and Youth: an integration of physical activity, sedentary behaviour, and sleep
- Build Your Best Day: An interactive web tool that helps students learn about the Canadian 24-Hour Movement Guidelines in a fun way.
-
Kingston Gets ActiveGrade 5 and Grade 9 ActivePass: grants students free access to KFL&A area recreation facilities at designated times.
References:
- CHEO Research Institute; Conference Board of Canada; Canadian Society for Exercise Physiology; Public Health Agency of Canada; Participaction (CA).Ottawa (ON): Participaction; 2016 [cited 2017 Aug 3]. 1 p.