Physical Activity Guidelines for Adults and Teens

The Canadian Physical Activity Guidelines recommend at least 150 minutes of moderate or vigorous physical activity (MVPA) per week in bouts of 10 minutes or more.

MVPA refers to exercises that moderately elevate your heart rate and breathing, like brisk walking, cycling, or swimming.

Strength exercises, such as lifting weights or doing bodyweight exercises, are recommended at least twice a week.

The Canadian Physical Activity Guidelines emphasize the importance of balance activities, like yoga or Tai Chi, to improve stability and reduce fall risk.

The guidelines recognize that physical activity contributes to functional independence, mobility, and overall quality of life, especially as we age.

A condition that can affect mobility and requires specific guidelines for safe physical activity.

A chronic neurological disorder that can impact movement and coordination, with adapted physical activity guidelines.

A chronic autoimmune disease affecting the central nervous system, with specific guidelines for safe physical activity.

A special population requiring specific considerations for physical activity during pregnancy.

A tool used to guide physical activity for individuals with specific special needs, ensuring safety and effectiveness.

The Canadian Physical Activity Guidelines for adults with Multiple Sclerosis (MS) recommend participating in regular physical activity to manage symptoms and improve quality of life.

The guidelines for MS focus on reducing fatigue, enhancing mobility, and promoting increased quality of life. These approaches help to manage the challenges faced by individuals with MS.

People with MS might experience relapses where their symptoms worsen. These relapses can be unpredictable and affect their ability to participate in exercise.

Some people with MS may experience progressive MS, where their condition gradually deteriorates over time. It can be challenging to maintain physical activity with progressive MS.

Regular physical activity in pregnancy is encouraged for both pregnant women without contraindications and those with some limitations. It generally involves moderate-intensity exercises like brisk walking or swimming.

The process by which the protective coating (myelin sheath) around nerve fibers in the brain and spinal cord breaks down, disrupting nerve impulses.

The ability to control and coordinate body movements, especially maintaining equilibrium while standing or moving.

Exercises that increase your heart rate and breathing, like brisk walking, swimming, or cycling.

Exercises that strengthen muscles, like weightlifting, bodyweight exercises, or using resistance bands.

A form of therapy that uses electrical stimulation to activate muscles, improving strength, coordination, and mobility.

Physical activities that help improve flexibility, range of motion, and coordination, such as stretching, yoga, or Tai Chi.

Regular physical activity can improve muscle strength, balance, and overall health, helping individuals with Parkinson's and MS manage their symptoms and improve quality of life.

The Canadian Physical Activity Guidelines for early years (0-4 years) focus on three key areas: movement, sleep, and sitting.

For infants, toddlers, and preschoolers, these guidelines recommend floor-based play, tummy time, and a minimum of 180 minutes of physical activity daily.

The Canadian Physical Activity Guidelines encourage a minimum of 180 minutes of physical activity daily for preschoolers, with at least 60 minutes of vigorous play.

Infants should not be restrained for more than one hour at a time, and screen time is not recommended.

Toddlers should not be restrained for more than one hour at a time, and screen time is limited to one hour per day for those over two years old.

Preschoolers should also not be restrained for more than one hour at a time, and screen time is limited to one hour per day.

The Canadian Physical Activity Guidelines encourage consistent sleep patterns for children in the early years, emphasizing the importance of naps and nighttime sleep.

Consistent sleep patterns promote healthy growth and development, and naps are essential for younger children.

These guidelines recommend 60 minutes of moderate to vigorous physical activity (MVPA) daily for youth aged 5-17, with a minimum of 3 sessions per week focusing on strengthening muscles and bones. They also advocate for several hours of light physical activity, uninterrupted sleep for 9-11 hours (5-13 years) or 8-10 hours (14-17 years), and limiting sedentary behaviour, especially screen time, to no more than 2 hours per day.

The new Canadian 24-Hour Movement Guidelines recommend accumulating at least 150 minutes of moderate-to-vigorous physical activity (MVPA) per week, eliminating the previous requirement of 10-minute sessions. This guideline applies to adults aged 18-64.

The guidelines encourage replacing sedentary behaviour with light or moderate-to-vigorous physical activity, and light activity with more vigorous activity. However, adequate sleep remains crucial for overall health.

The guidelines for older adults (65+) are less specific, recommending light physical activity and focusing on the overall impact of movement on their health and wellbeing.

The Canadian government's 24-Hour Movement Guidelines aimed to encourage active lifestyles and reduce sedentary behavior. It has seen a positive impact on Canadians' physical activity levels, despite more work needing to be done.

The guidelines emphasize the importance of breaking up long periods of sitting with physical activity, even light movement, to improve overall health.

The guidelines highlight that light and unstructured physical activity also counts towards overall movement recommendations, emphasizing the importance of everyday movement.

The guidelines emphasize the importance of both moderate-to-vigorous and light physical activity, alongside sufficient sleep and limiting sedentary behavior, for optimal health.