Canadian Physical Activity and Sedentary Behaviour Guidelines: Difference between revisions
Anas Mohamed (talk | contribs) mNo edit summary |
No edit summary |
||
Line 25: | Line 25: | ||
==== Sedentary Behaviour Guidelines ==== | ==== Sedentary Behaviour Guidelines ==== | ||
*For healthy growth and development, caregivers should minimize the time infants (aged less than 1 year), toddlers (aged 1-2 years), and preschoolers (aged 3-4 years) spend being sedentary during waking hours. This includes prolonged sitting or being restrained (e.g., stroller, high chair, car seat) for more than one hour at a time. | *For healthy growth and development, caregivers should minimize the time infants (aged less than 1 year), toddlers (aged 1-2 years), and preschoolers (aged 3-4 years) spend being [[Sedentary Behaviour|sedentary]] during waking hours. This includes prolonged sitting or being restrained (e.g., stroller, high chair, car seat) for more than one hour at a time. | ||
*For those under 2 years, screen time (e.g., TV, computer, electronic games) is not recommended. | *For those under 2 years, screen time (e.g., TV, computer, electronic games) is not recommended. | ||
*For children 2-4 years, screen time should be limited to under one hour per day; less is better. | *For children 2-4 years, screen time should be limited to under one hour per day; less is better. |
Revision as of 06:33, 11 October 2022
Introduction: Guidelines background[edit | edit source]
The Canadian Physical Activity and Sedentary Behaviour Guidelines were released in January 2011 by the Canadian Society for Exercise Physiology (CSEP) and replace the previous guidelines.[1] These guidelines were updated and released in June 2016. The Public Health Agency of Canada (PHAC) has endorsed these new guidelines and Participation has played a key role in their promotion and dissemination. All the guidelines are available here, with the entire Guidelines Handbook available here.
The new guidelines were informed by a rigorous and transparent process, and recommendations are based on systematic reviews of the scientific evidence. A detailed report outlining the full guideline methodological development process and related materials can be accessed through the CSEP Web site here.
Guidelines for the Early Years (Aged 0-4 Years)[2][edit | edit source]
Physical Activity Guidelines[edit | edit source]
For healthy growth and development:
- Infants (aged less than 1 year) should be physically active several times daily – particularly through interactive floor-based play.
- Toddlers (aged 1-2 years) should accumulate at least 180 minutes of physical activity at any intensity spread throughout the day, including:
- A variety of activities in different environments.
- Activities that develop movement skills.
- Preschoolers (aged 3-4 years) should accumulate at least 180 minutes of physical activity at any intensity spread throughout the day, including:
- A variety of activities in different environments.
- Activities that develop movement skills.
- At least 60 minutes of energetic play.
- More daily physical activity provides greater benefits.
Sedentary Behaviour Guidelines[edit | edit source]
- For healthy growth and development, caregivers should minimize the time infants (aged less than 1 year), toddlers (aged 1-2 years), and preschoolers (aged 3-4 years) spend being sedentary during waking hours. This includes prolonged sitting or being restrained (e.g., stroller, high chair, car seat) for more than one hour at a time.
- For those under 2 years, screen time (e.g., TV, computer, electronic games) is not recommended.
- For children 2-4 years, screen time should be limited to under one hour per day; less is better.
- During sedentary periods it is encouraged for the child to engage in pursuits such as reading and storytelling with caregiver.
Sleep Guidelines[edit | edit source]
Good quality sleep which may include a nap/ naps, with consistent bedtimes and wake-up times is recommended for children aged 0-4 years. Recommended times are as follow:
- Infants (aged less than 1 year): those aged 0-3 months 14 to 17 hours and for those aged 4-11 months 12 to 16 hours.
- Toddlers (1-2 years) 11 to 14 hours.
- Preschoolers (3-4 years) 10 to 13 hours.
Guidelines for Children (5-11 Years) and Youth (12-17 Years)[3][edit | edit source]
The new/ updated guidelines released encourage children and youth to "sweat, step, sleep and sit" the right amounts for a healthy 24 hours.
Sweat - Moderate to Vigorous Physical Activity[edit | edit source]
- 5 - 17 year old should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily- involving a variety of aerobic activities. They should also incorporate vigorous physical activities that strengthen muscle and bone at least 3 days per week.
- More daily physical activity provides greater health benefits.
Step- Light Physical Activity[edit | edit source]
- A variety of structured and unstructured light physical activities is recommended for several hours of the day.
Sleep[edit | edit source]
- 5-13 year old: 9 to 11 hours uninterrupted sleep, with consistent times going to bed and waking up.
- 14 - 17 year old: 8 to 10 hours of uninterrupted sleep, with consistent times going to bed and waking up.
Sit- Sedentary Behaviour Guidelines[edit | edit source]
- For health benefits, children (aged 5-11 years) and youth (aged 12-17 years) should minimize the time they spend being sedentary each day. This may be achieved by:
- Limiting recreational screen time to no more than 2 hours per day; lower levels are associated with additional health benefits.
- Limiting sedentary (motorized) transport, extended sitting, and time spent indoors throughout the day.
Guidelines for Adults (18-64 Years) [4][edit | edit source]
Physical Activity Guidelines[edit | edit source]
- To achieve health benefits, adults aged 18-64 years should accumulate at least 150 minutes of moderate to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.
- It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week.
- More daily physical activity provides greater health benefits.
Guidelines for Older Adults (65 Years and Older) [5][edit | edit source]
Physical Activity Guidelines[edit | edit source]
- To achieve health benefits and improve functional abilities, adults aged 65 years and older should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.
- It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week.
- Those with poor mobility should perform physical activities to enhance balance and prevent falls.
- More daily physical activity provides greater health benefits.
Guidelines for Adults with Multiple Sclerosis (MS) [6][edit | edit source]
Physical Activity Guidelines[edit | edit source]
- To achieve important fitness benefits, adults aged 18-64 years with Multiple Sclerosis who have mild to moderate disability need at least:
- 30 minutes of moderate-intensity aerobic activity, 2 times per week, AND
- Strength training exercises for major muscle groups, 2 times per week.
- Meeting these guidelines may also reduce fatigue, improve mobility, and enhance elements of health-related quality of life.
Aerobic Activity[edit | edit source]
- Two times per week
- Aerobic and strength training activities can be done on the same day
- Rest your muscles for at least one day between strength training sessions
- Gradually increase your activity so that you are doing at least 30 minutes of aerobic activity during each workout session.
- These activities should be performed at a moderate intensity.
- Moderate-intensity physical activity is usually a 5 or 6 on a scale of 10, and causes your heart rate to go up.
- As a general rule if you’re doing moderate-intensity activity you can talk, but not sing a song, during the activity.
- Some options for activity include:
- Upper Body Exercises: arm cycling
- Lower Body Exercises: walking, leg cycling
- Combined Upper and Lower body exercises: elliptical trainer
Strength Training Activity[edit | edit source]
- Two times per week
- Aerobic and strength training activities can be done on the same day
- Rest your muscles for at least one day between strength training sessions
- Repetitions are the number of times you lift and lower a weight.
- Try to do 10-15 repetitions of each exercise.
- This counts as 1 set.
- Gradually work up to doing 2 sets of 10-15 repetitions of each exercise.
- Pick a resistance (free weights, cable pulleys, bands, etc.) heavy enough that you can barely, but safely, finish 10-15 repetitions of the last set.
- Be sure to rest for 1-2 minutes between each set and exercise.
- Some options for activity include:
- Weight machines
- Free weights
- Cable pulleys
Other Activity[edit | edit source]
- Other types of exercise that may bring benefits:
- Elastic resistance bands
- Aquatic exercise
- Calisthenics
Guidelines for Adults with Spinal Cord Injury (SCI) [7][edit | edit source]
Physical Activity Guidelines[edit | edit source]
- For important fitness benefits, adults with a spinal cord injury should engage in:
- At least 20 minutes of moderate to vigorous-intensity aerobic activity 2 times per week, AND
- Strength training exercises 2 times per week, consisting of 3 sets of 8-10 repetitions of each exercise for each major muscle group.
Aerobic Activity[edit | edit source]
- Two times per week
- Gradually increase your activity so that you are doing at least 20 minutes of aerobic activity during each workout session.
- These activities should be performed at a moderate to vigorous intensity.
- Moderate intensity: activities that feel somewhat hard, but you can keep doing them for a while without getting tired.
- Vigorous-intensity: activities that make you feel like you are working really hard, almost at your maximum, and you cannot do these activities for very long without getting tired.
- There are many ways to reach this goal, including:
- Upper Body Exercises: wheeling, arm cycling, sports
- Lower Body Exercises: Bodyweight supported treadmill walking, cycling
- Whole Body Exercise: recumbent stepper, water exercise
Strength Training Activity[edit | edit source]
- Two times per week
- Repetitions are the number of times you lift and lower a weight.
- Try to do 8-10 repetitions of each exercise.
- This counts as 1 set.
- Gradually work up to doing 3 sets of 8-10 repetitions of each exercise.
- Pick a resistance (free weights, cable pulleys, bands, etc.) heavy enough that you can barely, but safely, finish 8-10 repetitions of the last set.
- Be sure to rest for 1-2 minutes between each set and exercise.
- There are many ways to reach this goal, including:
- Free weights
- Elastic resistance bands
- Cable pulleys
- Weight machines
- Functional electrical stimulation
Guidelines for Adults with Parkinson's [8][edit | edit source]
- People with Parkinson’s who exercise fare better over time than those who are not active.
- Physical activity should be initiated early in the diagnosis and be a life-long commitment.
- Engaging in aerobic activity, along with other activities for strength, flexibility, and balance improves Parkinson’s symptoms and sense of well-being.
Aerobic Activities...[edit | edit source]
- Make the body’s large muscles move in a rhythmic manner for a sustained period of time.
- Improve physical fitness, including strength and endurance.
- Have a positive effect on slowness and stiffness, as well as mood, and quality of life.
- Examples: brisk walking, swimming, cycling, dancing, water aerobics, skating, hiking, treadmill or elliptical, Wii
Flexibility Activities...[edit | edit source]
- Improve mobility, increase range of motion, and reduce stiffness.
- Improve range of motion which affects posture and walking ability making everyday activities easier.
- Examples: Tai Chi, stretching
Strengthening Activities...[edit | edit source]
- Improve muscle strength, walking speed, posture, and overall physical fitness.
- Will help everyday activities, such as getting up from a chair, easier to manage.
- Examples: yard work or gardening, weights/resistance (free weights, elastic bands, body weight)
Balance Activities...[edit | edit source]
- Improve posture and stability.
- Better balance reduces the fear of falling and helps in performing daily tasks.
- Examples: Yoga, Hiking, Wii
Additional Resources[edit | edit source]
- Evidence Informing Updates to Canada's Physical Activity Guidelines
- MS Get Fit Toolkit 2013 (4 Page)
- MS Get Fit Toolkit 2013 (2 Page)
References[edit | edit source]
- ↑ Canadian 24-Hour Movement Guidelines. https://csepguidelines.ca/
- ↑ Canadian 24-Hour Movement Guidelines for the Early Years (0-4 years).[1]
- ↑ Canadian 24-Hour Movement Guidelines for Children and Youth (ages 5-17 years). [2]
- ↑ Canadian Physical Activity Guidelines for Adults 18-64 Years. Canadian Society for Exercise Physiology (2011).
- ↑ Canadian Physical Activity Guidelines for Older Adults 65 Years and Older. Canadian Society for Exercise Physiology (2011).
- ↑ Canadian Physical Activity Guidelines for Adults with Multiple Sclerosis. Canadian Society for Exercise Physiology (2011).
- ↑ Physical Activity Guidelines for Adults with Spinal Cord Injury. SCI Action Canada (2011).
- ↑ Physical Activity and Parkinson’s Disease. Parkinson Society Canada (2012).
- Clinical Guidelines
- Physical Activity
- Interventions
- Global Health
- Countries
- Older People/Geriatrics
- Older People/Geriatrics - Interventions
- Older People/Geriatrics - Guidelines
- Paediatrics
- Paediatrics - Interventions
- Multiple Sclerosis
- Multiple Sclerosis - Interventions
- Multiple Sclerosis - Guidelines
- Parkinson's
- Parkinson's - Interventions
- Parkinson's - Guidelines
- Neurology
- Neurological - Interventions
- Neurological - Guidelines
- Head
- Head - Interventions
- Head - Guidelines
- Spinal Cord Injuries
- Older People/Geriatrics - Physical Activity
- Paediatrics - Physical Activity