Launch of Canada’s 24-Hour Movement Guidelines

by Ben Lipovski


Have you heard? Canada’s new movement guidelines are here!

Canada’s first ever 24-hour movement guidelines for adults integrates recommendations for physical activity, sedentary behaviour, and sleep. Following the 24-hour movement guidelines can make your whole day matter. Not only does a healthy and active lifestyle reduce the risks of chronic diseases, it boosts your mood and mental wellbeing. Although the guidelines focus on three core recommendations, it’s important to note that all types of movement matter! So let’s take a look at Canada’s new 24-hour movement guidelines!


Move More!

Perform a variety of activities at different intensities. Your movement should consist of 150 minutes of moderate to vigorous physical activity per week. Additionally, include at least two muscle strengthening activities per week. Make sure to also incorporate several hours of light physical activity, such as standing.

Remember that any movement is good movement! Find something that YOU enjoy to do! Here are some of our favourite activities:

1. Hiking

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2. Biking

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3. Dance Party!


Reduce Sedentary Time

Limit your sedentary time to 8 hours or less per day. Additionally, leave no more than 3 hours of recreational screen time per day. Reducing your sedentary time is easier said than done! Try to break up long periods of sitting as often as possible.

We recommend setting up a timer to remind you to take a movement break. If you have have a smart watch, like the Apple Watch or a Garmin watch, they automatically remind you to get up when you are sedentary for long periods of time. So let’s get up off that couch!


Sleep Well

For adults aged 18-64, set yourself up for 7-9 hours of good quality sleep every night on a consistent basis. Consistent bed and wake times are also consistent. Paying attention to sleep hygiene is one of the best ways you can set yourself up for a better sleep. Here are some of Health Link BC‘s recommendations to improve your sleep:

1. Limit caffeine 4-6 hours before bedtime.

2. Avoid heavy meals close to bedtime.

3. Don’t take naps during the day.

4. Try not to use technologies such as smartphones, computers, or tablets in the hours before bed.


So there you have it: Canada’s new 24-hour movement guidelines! Replacing sedentary behaviour with physical activity can provide greater health benefits. Just remember to preserve sufficient sleep! For more information, make sure to visit

If you’re looking for more ways to get moving while at home, be sure to check out our Active At Home resource page for FREE resources from live movement breaks, live and recorded fitness classes and monthly challenges with chances to win some prizes.