Who is meeting the Canadian 24-Hour Movement Guidelines?
The Canadian 24-Hour Movement Guidelines for Adults were launched in October 2020 providing recommendations for physical activity, sedentary behaviour and sleep using the best available evidence. In January 2022, Statistics Canada published a study examining whether meeting the 24-hour Movement Guidelines overall, and with some variations, was associated with health indicators. It was found that less than 1 in 10 Canadian adults are meeting all three of the healthy movement behaviour guidelines. The Canadians who are meeting all three recommendations had more favourable body mass index, waist circumference, aerobic fitness scores, etc.
SO, WHAT ARE THEY?
For adults aged 18-64 years old, it is recommended to perform 150 minutes of moderate to vigorous aerobic physical activity per week. As well as muscle strengthening activities at least twice a week. It is also recommended for adults to get 7-9 hours of good quality sleep on a regular basis with consistent bed and wake-up times. The last recommendation in the 24-hour Movement Guidelines is reducing your sedentary behaviour to 8 hours or less.
WHY SHOULD I MEET THEM?
Meeting the Canadian 24-Hour Movement Guidelines is important for long-term health and the prevention of chronic diseases. These guidelines provide recommendations for a balanced combination of physical activity, sedentary behavior, and sleep for individuals of all ages. By following these guidelines, individuals can maintain and improve their overall well-being in various ways. Here are some key reasons why meeting these guidelines is beneficial:
1. Physical Health: Engaging in regular physical activity has numerous health benefits. It helps to strengthen muscles and bones, improve cardiovascular health, and enhance the immune system. Regular physical activity also reduces the risk of developing chronic diseases such as obesity, type 2 diabetes, cardiovascular diseases, certain types of cancer, and osteoporosis.
2. Mental Health: Physical activity is closely linked to mental well-being. Regular exercise has been shown to reduce symptoms of depression, anxiety, and stress. It improves mood, boosts self-esteem, and enhances cognitive function. Additionally, adhering to the guidelines can improve sleep quality, which is essential for optimal mental health.
3. Sedentary Behavior: Limiting sedentary behavior is an integral part of the guidelines. Prolonged periods of sitting or engaging in screen-based activities (e.g., watching TV, using a computer) are associated with adverse health outcomes. Excessive sedentary behavior increases the risk of obesity, type 2 diabetes, cardiovascular diseases, and premature mortality. By incorporating regular breaks from sitting and reducing screen time, individuals can mitigate these risks and maintain better health.
4. Sleep: Sufficient and quality sleep is essential for overall health and well-being. Meeting the sleep component of the guidelines promotes optimal physical and mental recovery, enhances daytime functioning, and supports cognitive performance. Inadequate sleep increases the risk of chronic conditions such as obesity, diabetes, cardiovascular diseases, and mental health issues.
5. Lifespan and Quality of Life: Engaging in a balanced combination of physical activity, limiting sedentary behavior, and obtaining adequate sleep can contribute to a longer and healthier life. By preventing or managing chronic diseases and promoting overall well-being, adherence to the guidelines can significantly improve the quality of life and increase the chances of leading an active and independent lifestyle as we age.
It is important to note that the Canadian 24-Hour Movement Guidelines are evidence-based recommendations that consider the best available scientific research. By adopting these guidelines and making them part of daily routines, individuals can reduce the risk of chronic diseases, enhance their physical and mental well-being, and promote long-term health.
DO YOU WANT TO BE THE 1 IN 10?
If you or someone you know is struggling with meeting the Canadian 24-Hour Movement Guidelines, reach out to one of our Kinesiologists. We are exercise professionals and experts in prescribing exercise for any condition. Let’s work together to get 10 in 10 Canadians meeting the Canadian 24-hour Movement Guidelines!