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    24hmovementguidelines Adults 65 2020 Eng

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    This document provides 24-hour movement guidelines for adults aged 65 years or older. It recommends performing a variety of physical activities totaling at least 150 minutes per week, muscle strengthening activities twice per week, balance challenging activities, and several hours of light activity. It also recommends 7-8 hours of good quality sleep per night and limiting sedentary activities like screen time to less than 3 hours while breaking up long sitting periods. Following these guidelines is associated with lower risk of various diseases and improved health outcomes.

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    24hmovementguidelines Adults 65 2020 Eng

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    api-277057951
    191 views2 pages
    This document provides 24-hour movement guidelines for adults aged 65 years or older. It recommends performing a variety of physical activities totaling at least 150 minutes per week, muscle strengthening activities twice per week, balance challenging activities, and several hours of light activity. It also recommends 7-8 hours of good quality sleep per night and limiting sedentary activities like screen time to less than 3 hours while breaking up long sitting periods. Following these guidelines is associated with lower risk of various diseases and improved health outcomes.

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    This document provides 24-hour movement guidelines for adults aged 65 years or older. It recommends performing a variety of physical activities totaling at least 150 minutes per week, muscle strengthening activities twice per week, balance challenging activities, and several hours of light activity. It also recommends 7-8 hours of good quality sleep per night and limiting sedentary activities like screen time to less than 3 hours while breaking up long sitting periods. Following these guidelines is associated with lower risk of various diseases and improved health outcomes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    191 views2 pages

    24hmovementguidelines Adults 65 2020 Eng

    Uploaded by

    api-277057951
    This document provides 24-hour movement guidelines for adults aged 65 years or older. It recommends performing a variety of physical activities totaling at least 150 minutes per week, muscle strengthening activities twice per week, balance challenging activities, and several hours of light activity. It also recommends 7-8 hours of good quality sleep per night and limiting sedentary activities like screen time to less than 3 hours while breaking up long sitting periods. Following these guidelines is associated with lower risk of various diseases and improved health outcomes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 2

    65 years or older

    CANADIAN 24-HOUR
    MOVEMENT GUIDELINES
    FOR ADULTS 65 YEARS OR OLDER:
    An Integration of Physical Activity, Sedentary Behaviour, and Sleep
    PREAMBLE

    This document is intended for use by policy makers, health professionals, and researchers, and it may be useful
    to interested members of the public.

    These 24-Hour Movement Guidelines are relevant to adults aged 65 years or older, irrespective of gender, cultural
    background, or socio-economic status. These Guidelines may not be appropriate for adults aged 65 years or
    older living with a disability or a medical condition; these individuals should consider consulting the Get Active
    Questionnaire, disability/condition-specific recommendations, or a health professional for guidance.

    Adults aged 65 years or older should participate in a range of physical activities (e.g., weight bearing/non-weight
    bearing, sport and recreation) in a variety of environments (e.g., home/work/community; indoors/outdoors; land/
    water) and contexts (e.g., leisure, transportation, occupation, household) across all seasons. Adults aged 65 years
    or older should limit long periods sedentary behaviours and should practice healthy sleep hygiene (routines,
    behaviours, and environments conducive to sleeping well).

    Following the 24-Hour Movement Guidelines is associated with these health benefits:

    • a
     lower risk of mortality, cardiovascular disease, hypertension, type 2 diabetes, several cancers, anxiety,
    depression, dementia, weight gain, adverse blood lipid profile, falls and fall-related injuries; and
    • improved bone health, cognition, quality of life and physical function.

    The benefits of following these Guidelines far exceed potential harms. Following these Guidelines may be
    challenging at times; progressing towards any of the Guideline targets will result in some health benefits.

    These 24-Hour Movement Guidelines were informed by the best available evidence, expert consensus, stakeholder
    consultation, and consideration of values and preferences, applicability, feasibility, and equity. A glossary and more
    details on the Guidelines, the background research, their interpretation, guidance on how to achieve them, and
    recommendations for further research and surveillance are available at https://csep.ca/guidelines.
    CANADIAN 24-HOUR MOVEMENT GUIDELINES FOR ADULTS (AGED 65 YEARS OR OLDER)

    For health benefits, adults aged 65 years or older should be physically active each day,
    minimize sedentary behaviour, and achieve sufficient sleep.

    A healthy 24 hours includes:

    PHYSICAL ACTIVITY SLEEP SEDENTARY BEHAVIOUR

    Performing a variety of types and Getting 7 to 8 hours of Limiting sedentary


    intensities of physical activity, good-quality sleep on time to 8 hours or
    which includes: a regular basis, with less, which includes:
    consistent bed and
    • No more than 3 hours of
    wake-up times
    •M
     oderate to vigorous aerobic recreational screen time
    physical activities such that

    2 H
    • Breaking up long periods of
    there is an accumulation of at
    sitting as often as possible
    least 150 minutes per week

    • Muscle strengthening
    activities using major muscle
    groups at least twice a week

    • Physical activities that


    challenge balance

    • Several hours of light physical


    activities, including standing

    Replacing sedentary behaviour with additional physical activity and trading light physical activity for
    more moderate to vigorous physical activity, while preserving sufficient sleep, can provide greater
    health benefits.

    Progressing towards any of these targets will result in some health benefits.

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