Adults (18+)
Canadian 24-Hour Movement Guidelines for Adults 18 to 64 years of age
Adults 18 years of age and older should aim to accumulate at least 150 minutes of moderate to vigorous aerobic physical activity each week, including strengthening activities using major muscle groups at least 2 days per week. It is also important to include several hours of light physical activity daily, including standing.
Adults 65 years of age or older should also include physical activities that challenge balance, such as yoga, dancing and standing on one foot to help reduce the risk of a fall.
The whole day matters
Physical activity is important, but it is also only one aspect of our day. It is also important to reduce prolonged time sitting or lying down while awake (also known as sedentary behaviour), and to make sure you are getting enough, good quality sleep.
Replacing sedentary behaviour with additional physical activity, trading light physical activity for more moderate to vigorous physical activity, and sleeping well all work together to improve our overall health. When you sit less and move more throughout the day, you use up more energy, allowing you to fall asleep easier at bedtime and have a more restful, fulfilling sleep. Similarly, the more rested you feel from a good night’s sleep, the more energy you will have to move more and sit less the next day!
TIP: Try to avoid engaging in vigorous physical activity in the hour before bed, to allow your body temperature, heart rate, and adrenaline levels to come back down to normal.
Health benefits of regular physical activity:
- Lower risk of heart disease, high blood pressure, type 2 diabetes, several cancers, anxiety, depression, dementia
- Improved quality of sleep at night and reduced daytime sleepiness
- Improved bone and brain health and physical function
- Improved quality of life
Exercise can:
- Improve your posture
- Lower your risk for chronic disease
- Boost your energy and mood
- Improve your sleep quality, helping you feel more rested
Resources
Canadian 24-Hour Movement Guidelines - CSEP-SCPE