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

30 July 2024
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Physical activity guidelines for children, adults, and seniors- Blue Space Clinic 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.

Physical Activity

  • At least 150 minutes of moderate to vigorous aerobic activity per week.
  • Muscle strengthening activities at least twice a week.
  • Several hours of light physical activities, including standing.

Sleep

  • 7-9 hours of good-quality sleep, with consistent bed and wake-up times.

Sedentary Behaviour

  • Limit sedentary time to 8 hours or less.
  • No more than 3 hours of recreational screen time.
  • Break up long periods of sitting.

Seniors (65+ Years)

Includes activities that challenge balance and slightly less sleep than younger adults.

Physical Activity

  • At least 150 minutes of moderate to vigorous aerobic activity per week.
  • Muscle strengthening activities at least twice a week.
  • Activities that challenge balance.
  • Several hours of light physical activities, including standing.

Sleep

  • 7-8 hours of good-quality sleep, with consistent bed and wake-up times.

Sedentary Behaviour

  • Limit sedentary time to 8 hours or less.
  • No more than 3 hours of recreational screen time.
  • Break up long periods of sitting.

Having a hard time meeting these guidelines?

Working towards any of these will result in improved health outcomes. Remember, a lot of these changes are behavioural changes which can take some time, so don’t be too hard on yourself!

 

Need more specific advice? Please see at our clinic! 

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