Physical Activity and Sedentary Behaviour

Frequent physical activity has been shown to help manage and prevent chronic diseases including heart disease, diabetes, certain cancers, stroke, and hypertension. Physical activity refers to all movement and can improve mental health, quality of life, well-being and also help to maintain a health body weight.

Current global estimates show that 1 in 3 adults and 4 in 5 adolescents do not complete adequate amounts of physical activity.

Sedentary behaviour is defined as any waking activity spent sitting, reclining or lying down, involving very low energy expenditure.

Both sedentary behaviour and inadequate physical activity have negative consequences on the human body, quality of life, and overall well-being of an individual. (Adapted from World Health Organizations Physical Activity overview.)

Canadian 24-Hour Movement Guidelines

The Canadian 24-Hour Movement Guidelines are evidence-informed instructions on how to live a healthy 24-hours. They are unique as they contain all 3 of the core human movement behaviours: sleep, sedentary behaviour, and physical activity. The guidelines were developed by the Canadian Society for Exercise Physiology (CSEP) and endorsed by the Government of Canada.

Following the Canadian 24-Hour Movement Guidelines is associated with these important health benefits:

  • A decreased risk of cardiovascular disease, type 2 diabetes, certain cancers, anxiety, depression, weight gain, hypertension, dementia, and adverse blood lipid profile.

  • Improved cognition, quality of life, bone health and physical function.

Adults aged 18-64

Physical Activity

  • 150 minutes or more of aerobic physical activity each week (brisk walking, cycling, swimming, running, etc.)

  • Muscle-strengthening physical activity using major muscle groups twice a week or more (pushups, squats, crunches, etc.)

Sedentary Behaviour

  • Breakup long periods of sitting as often as possible

  • Limit recreational screen time to 3 hours or less per day

  • Limit sedentary time to 8 hours or less per day

Sleep

  • Achieve 7-9 hours of high quality sleep each night

  • Have consistent bed and waking times

The full guidelines are available here: https://csepguidelines.ca/guidelines/adults-18-64/

Adults aged 65+

Physical Activity

  • 150 minutes or more of aerobic physical activity each week (brisk walking, cycling, swimming, running, etc.)

  • Muscle-strengthening physical activity using major muscle groups twice a week or more (pushups, squats, crunches, etc.)

Sedentary Behaviour

  • Breakup long periods of sitting as often as possible

  • Limit recreational screen time to 3 hours or less per day

  • Limit sedentary time to 8 hours or less per day

Sleep

  • Achieve 7-9 hours of high quality sleep each night

  • Have consistent bed and waking times

Additional Recommendation

  • Physical activities that challenge balance once a day or more (standing on one foot)

The full guidelines are available here: https://csepguidelines.ca/guidelines/adults-65/