Adults: Ages 18-64

Following the guidelines can help you obtain health benefits and live your best live!
Man holding a bike's front and rear

Make your whole day matter

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

Move more


Reduce sedentary time


Sleep well

Senior couple riding bikes

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
Man jumping rope
Girl in bed turning off the alarm clock

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).

Partners & Funders

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Need the guidelines for another age group?

0 - 4 Years

Infants, toddlers and preschoolers need to move, sleep and sit the right amounts.

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Athletic Teen Girl Playing Soccer Ball

5 - 17 Years

Guidelines encourage kids to sweat, step, sleep and sit the right amounts each day.

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65+ Years

Guidelines to help older adults move more, reduce sedentary time, and sleep well.

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