adUlts: ages 18-64

Following the guidelines can help you obtain health benefits and live your best live!

A group of men playing beach volleyball.

Make your whole day matter

For health benefits, adults aged 18-64 years should be physically active every day, minimize sedentary time and achieve sufficient sleep.

Move more

Reduce sedentary time

Sleep well

A woman in a wheelchair playing tennis in a gymnasium.

Move More

Add movement throughout your day, including a variety of types and intensities of physical activity:

At least 150 minutes of moderate to vigorous physical activity per week
Muscle strengthening activities at least twice a week
Several hours of light physical activity, including standing

Reduce Sedentary Time

Limit sedentary time to 8 hours or less:

No more than 3 hours of recreational screen time per day
Break up long periods of sitting as often as possible

A woman doing a squat exercise on pavement.

Sleep Well

Set yourself up for 7 to 9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times.

Following the 24-Hour Movement Guidelines can help you:

Increase overall fitness
Improve mental health and well-being
Strengthen muscles and bones
Reduce the risk of chronic disease

Let’s talk intensity

Moderate to vigorous physical activity is movement that is intense enough to increase your heart rate and elevate your body temperature (e.g., running, jumping rope, tennis, swimming). Light physical activity is movement that does not result in sweating or shortness of breath (e.g. slow walking, stretching, light gardening).

Moving muscles and building bones

Muscle-strengthening activities are those that increase skeletal muscle strength, power, endurance and mass (e.g., strength training, resistance training and heavy gardening involving digging or shovelling).

Bone-strengthening activities produce an impact or tension force on the bones that promotes bone growth and strength (e.g., running, jumping rope and lifting weights).