Did you know that according to the Canadian 24-hour Movement Guidelines, youth (ages 5-17 years) need to sweat, step, sit and sleep the appropriate amount each day for optimal health.  There are many health benefits for our youth that come from moving more, including improved fitness, maintaining a healthy body weight, growing stronger, learning new skills and feeling happier.  When children move more and sit less, it has been shown that they have improved concentration, enhanced learning and creativity and an improved mood with less stress and anxiety.


So what does a healthy 24 hours look like for youth?

Sweat – at least 60 minutes of heart-pumping physical activity per day

Step – several hours of light physical activity, especially outdoors

Sit – no more than 2 hours per day of recreational screen time; limit sitting for long periods

Sleep – a night of uninterrupted sleep (5-13 years: 9-11 hrs; 14-17 years: 8-10 hours)


For more information on the Canadian 24-hour Movement Guidelines, you can check out their website:

Canadian 24-hr Movement Guidelines


The Participation website offers tips on the benefits and guidelines for all ages on why we all need to stay physically active and how we can do it.

Get Physical: Early Years (0-4 yrs)

Get Physical: Child and Youth (5-17 yrs)

Get Physical: Adults (18-65 yrs)

Get Physical: Adults (65+ yrs)

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