Unit 4: Importance of physical activity and movement guidelines

What are the main benefits of physical activity?

Improved physical health, mental health, development, longevity, and quality of life.

How does physical activity benefit physical health?

It improves cardiovascular fitness, muscle function, bone strength, and general physical function while reducing the risk of many chronic diseases.

How does physical activity benefit mental health?

It can reduce anxiety, depression, and stress while improving mood, cognition, and well-being.

How does physical activity benefit children and youth?

It supports growth, motor skill development, fitness, cognition, and social and emotional health.

How does physical activity benefit older adults?

It helps maintain balance, independence, bone health, physical function, and healthy aging.

What are sedentary behaviours?

Waking behaviours requiring 1.5 METs or less while sitting or reclining.

What is a MET?

A metabolic equivalent used to express energy expenditure relative to resting metabolism.

Why are sedentary behaviours a public health concern?

Excessive sedentary time is associated with increased risk of chronic disease and poorer health outcomes.

What health conditions are associated with physical inactivity?

Cardiovascular disease, type 2 diabetes, hypertension, some cancers, and other health problems.

How can physical activity improve health outcomes?

It can reduce disease risk and improve physical, mental, and social well-being.

What is the Canadian Society for Exercise Physiology (CSEP)?

A Canadian organization supporting exercise science and professional practice through research, guidelines, and professional certification.

What does CSEP do?

Develops evidence-based movement guidelines, certifies exercise professionals, and supports exercise science research.

Why are physical activity guidelines important?

They provide consistent advice, help prevent disease, and translate research into practical recommendations.

Who are physical activity guidelines designed to support?

People across different ages and abilities, with adaptations where individual circumstances require them.

When were Canada's first physical activity guidelines introduced, according to the course notes?

1998.

What was the focus of Canada's 1998 physical activity guidelines?

Aerobic activity and time-based recommendations.

What changed in the 2011 guidelines?

Recommendations were updated for children and youth, adults, and older adults, with greater attention to age, intensity, and activity type.

What changed between 2016 and 2020?

Greater emphasis on 24-hour movement guidelines that integrate physical activity, sedentary behaviour, and sleep.

How are physical activity guidelines developed?

Through research reviews, expert consensus, stakeholder consultation, and consideration of feasibility, applicability, and equity.

What is a limitation of general physical activity guidelines?

They are designed for populations and may not account for every individual's health conditions, disabilities, or circumstances.

What does 'some physical activity is better than none' mean?

People can benefit from increasing activity even if they do not initially meet the recommended targets.

Why must guidelines consider cultural and social contexts?

People's opportunities to participate depend on their environment, resources, culture, and circumstances.

What are the four components of the 24-hour movement guidelines?

Sweat, Step, Sleep, and Sit.

What does 'Sweat' mean?

Moderate-to-vigorous physical activity that increases breathing and heart rate.

What does 'Step' mean?

Light physical activity and movement throughout the day, including standing and walking.

What does 'Sleep' mean?

Getting the recommended amount of sleep and maintaining a consistent sleep routine.

What does 'Sit' mean?

Limiting sedentary time, recreational screen time, and prolonged periods of sitting.

How much movement should infants get daily?

Several times daily, including at least 30 minutes of tummy time while awake.

How much sleep should infants get?

Ages 0–3 months: 14–17 hours; ages 4–11 months: 12–16 hours, including naps.

What are the sitting and screen-time recommendations for infants?

Avoid being restrained for more than one hour at a time. Screen time is not recommended. Reading and storytelling with caregivers are encouraged.

How much physical activity should toddlers get?

At least 180 minutes daily at any intensity.

How much sleep should toddlers get?

11–14 hours daily, including naps.

What are the sitting and screen-time recommendations for toddlers?

Avoid restraint for more than one hour at a time. No screen time is recommended under age two; at age two, limit screen time to no more than one hour daily.

How much physical activity should preschoolers get?

At least 180 minutes daily, including at least 60 minutes of energetic play.

How much sleep should preschoolers get?

10–13 hours daily, including naps where applicable.

What are the sitting and screen-time recommendations for preschoolers?

Avoid restraint for more than one hour at a time and limit screen time to less than one hour daily.

How much moderate-to-vigorous physical activity should children and youth get?

At least 60 minutes daily.

How often should children and youth do muscle-strengthening activities?

At least three days per week.

How much sleep should children aged 5–13 get?

9–11 hours per night.

How much sleep should youth aged 14–17 get?

8–10 hours per night.

What are the sitting recommendations for children and youth?

Limit recreational screen time to no more than two hours daily and limit prolonged sitting.

What are the benefits of physical activity for children and youth?

Better fitness, body composition, academic achievement, cognition, emotional regulation, and social health.

How much moderate-to-vigorous aerobic activity should adults get weekly?

At least 150 minutes per week.

How much sleep should adults aged 18–64 get?

7–9 hours per night with a regular sleep schedule.

What are the sitting recommendations for adults in the course notes?

Limit sedentary time to eight hours daily, recreational screen time to three hours daily, and break up prolonged sitting.

What are the benefits of physical activity for adults?

Reduced risk of premature death, cardiovascular disease, diabetes, some cancers, anxiety, depression, and dementia, alongside improved bone health, cognition, and quality of life.

How much moderate aerobic activity should older adults aim for weekly?

At least 150 minutes per week, as tolerated and appropriate for their health.

Why is movement especially important for older adults?

It helps reduce fall and chronic disease risks and supports bone health, cognition, independence, and quality of life.

What daily sitting target is included in the course notes for older adults?

Less than eight hours daily.

What is one limitation of physical activity guidelines?

They target populations and may not fully account for individual health conditions or disabilities.

Why might a 'one-size-fits-all' approach be inadequate?

People differ in lifestyle, culture, environment, health, and individual needs.

What is a limitation of self-reported physical activity data?

People may overestimate or underestimate activity, sitting time, or sleep.

How should physical activity recommendations be adapted for someone with a disability or chronic condition?

Consider individual abilities, limitations, preferences, and health needs and seek appropriate professional guidance.

How can a person reduce sedentary behaviour?

Take movement breaks, walk regularly, stand when appropriate, and replace some sitting time with light activity.

What is the main message of the 24-hour movement approach?

Physical activity, sedentary behaviour, and sleep should be considered together across the entire day.