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.