24 hr Movement Guidelines

Canadian researchers have recently put together the very first movement guidelines for Canadians. The "Canadian 24-hour movement guidelines for children and youth" recommends the following:

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SWEATMODERATE TO VIGOROUS PHYSICAL ACTIVITY
An accumulation of at least 60 minutes per day of moderate to vigorous physical activity involving a variety of aerobic activities. Vigorous physical activities, and muscle and bone strengthening activities should each be incorporated at least 3 days per week


STEP: LIGHT PHYSICAL ACTIVITY
Several hours of a variety of structured and unstructured light physical activities


SLEEP:
Uninterrupted 9 to 11 hours of sleep per night for those aged 5–13 years and 8 to 10 hours per night for those aged 14–17 years, with consistent bed and wake-up times;
 

SIT: SEDENTARY BEHAVIOUR
No more than 2 hours per day of recreational screen time; Limited sitting for extended periods.


Download the Full Guideline

George Cho