Physical activity guidelines for infants, children, adults, and seniors- physiotherapy

These comprehensive 24-hour movement guidelines offer insights tailored for infants, toddlers, preschoolers, children, youth, adults, and seniors!

These Guidelines were developed by the Canadian Society for Exercise Physiology (CSEP), the Healthy Active Living and Obesity Research Group (HALO) at the CHEO Research Institute, the Faculty of Physical Education and Recreation at the University of Alberta, the Public Health Agency of Canada, ParticipACTION and a group of leading researchers from Canada and around the world, with input from over 600 national and international stakeholders. They are fairly comprehensive, and working towards any of these will result in health benefits!

Infants (0-1 year)
Toddlers (1-2 Years)
Preschoolers (3-4 Years)
Children and Youth (5-17 Years)
Adults (18-64 Years
Seniors (65+ Years)
What if I am having a hard time getting enough movement throughout the day?

Infants (0-1 Year)

Focus on interactive play, no screen time, and more sleep compared to other age groups.

Move

Be physically active several times in various ways through interactive floor-based play.
At least 30 minutes of tummy time spread throughout the day for non-mobile infants.

Sleep

14-17 hours (0-3 months), 12-16 hours (4-11 months) of good-quality sleep, including naps.

Sit

Not restrained for more than 1 hour at a time.
Screen time not recommended.
Engage in interactive non-screen-based activities like reading and storytelling.

Toddlers (1-2 Years)

Includes more structured physical activity and allows limited screen time for 2-year-olds.

Move

At least 180 minutes of various physical activities at any intensity throughout the day.

Sleep

11-14 hours of good-quality sleep, including naps, with consistent bedtimes and wake-up times.

Sit

Not restrained for more than 1 hour at a time or sitting for extended periods.
Sedentary screen time not recommended for those younger than 2 years; no more than 1 hour for 2-year-olds.
Engage in interactive non-screen-based activities like reading and storytelling.

Preschoolers (3-4 Years)

Requires a minimum amount of energetic play and introduces limited screen time guidelines.

Move

At least 180 minutes of various physical activities throughout the day, with at least 60 minutes of energetic play.

Sleep

10-13 hours of good-quality sleep, which may include a nap, with consistent bedtimes and wake-up times.

Sit

Not restrained for more than 1 hour at a time or sitting for extended periods.
Sedentary screen time should be no more than 1 hour.
Engage in interactive non-screen-based activities like reading and storytelling.

Children and Youth (5-17 Years)

Includes structured physical activities, specific sleep duration, and more restrictive screen time limits.

Sweat

At least 60 minutes of moderate to vigorous physical activity per day.
Vigorous activities and muscle/bone strengthening at least 3 days per week.

Step

Several hours of light physical activities.

Sleep

9-11 hours per night for ages 5-13; 8-10 hours per night for ages 14-17, with consistent bed and wake-up times.

Sit

No more than 2 hours of recreational screen time.
Limit extended periods of sitting.

Adults (18-64 Years)

Focus on a variety of physical activities including muscle strengthening and standing, along with consistent sleep patterns.