Adults: Ages 18-64
Make your whole day matter
Reduce sedentary time
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
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).