Canadian Physical Activity and Sedentary Behaviour Guidelines

Original Editor - Evan Thomas

Top Contributors - Evan Thomas, Kim Jackson, Mande Jooste, Naomi O'Reilly, Anas Mohamed, WikiSysop, Lauren Lopez and Lucinda hampton  

Guideline Background

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. The Public Health Agency of Canada (PHAC) has endorsed these new guidelines and ParticipACTION has played a key role in their promotion and dissemination.

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)

Physical Activity Guidelines

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) and 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.
  • Progression toward at least 60 minutes of energetic play by 5 years of age.
• More daily physical activity provides greater benefits.

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) 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.

Guidelines for Children (5-11 years) and Youth (12-17 years)

Physical Activity Guidelines

• For health benefits, children aged 5-11 years and youth aged 12-17 years should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily. This should include:
  • Vigorous-intensity activities at least 3 days per week.
  • Activities that strengthen muscle and bone at least 3 days per week.
• More daily physical activity provides greater health benefits.

Sedentary Behaviour Guidelines

• 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)

Physical Activity Guidelines

• 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)

Physical Activity Guidelines

• 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)

Physical Activity Guidelines

• 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

• 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

• 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

• Other types of exercise that may bring benefits:
  • Elastic resistance bands
  • Aquatic exercise
  • Calisthenics

Additional Information

• Evidence Informing Updates to Canada's Physical Activity Guidelines