How Much Exercise Do Canadians Need? The 24-Hour Guidelines
Canadian adults aged 18 to 64 should get at least 150 minutes of moderate to vigorous aerobic activity per week, do muscle-strengthening activities at least twice a week, sleep 7 to 9 hours a night and limit sedentary time to 8 hours or less a day, according to the Canadian 24-Hour Movement Guidelines. Adults 65 and older have similar targets plus balance activities, while children and youth need at least 60 minutes of activity every day. Any progress toward these targets brings some health benefit.
What are the Canadian 24-Hour Movement Guidelines?
The guidelines, developed by the Canadian Society for Exercise Physiology (CSEP), look at a whole day rather than workouts alone. They combine three behaviours: how much you move, how much you sit and how well you sleep. The Public Health Agency of Canada points Canadians to these guidelines for age-specific recommendations.
The core idea for adults is summed up in three phrases: move more, reduce sedentary time and sleep well. CSEP notes that replacing sedentary time with more physical activity, while keeping enough sleep, provides greater health benefits.
Adults 18 to 64: the recommendations
The CSEP guidelines for adults aged 18–64 recommend, over a typical day and week:
- Move: at least 150 minutes per week of moderate to vigorous aerobic physical activity; muscle-strengthening activities using major muscle groups at least twice a week; and several hours of light physical activity, including standing.
- Sleep: 7 to 9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times.
- Sit less: limit sedentary time to 8 hours or less, including no more than 3 hours of recreational screen time, and break up long periods of sitting as often as possible.
The guidelines note they may not be appropriate for people who are pregnant or living with a disability or a medical condition, who should consider consulting a health professional.
Summary table by age group
| Age group | Aerobic activity | Strength and balance | Sleep | Sedentary limits |
|---|---|---|---|---|
| Children and youth, 5–17 | At least 60 min of moderate to vigorous activity per day | Vigorous activity and muscle- and bone-strengthening at least 3 days a week | 9–11 h (ages 5–13); 8–10 h (ages 14–17) | No more than 2 h of recreational screen time per day |
| Adults, 18–64 | At least 150 min per week | Muscle strengthening at least twice a week | 7–9 h | 8 h or less sedentary; no more than 3 h recreational screen time |
| Adults, 65+ | At least 150 min per week | Muscle strengthening at least twice a week, plus activities that challenge balance | 7–8 h | 8 h or less sedentary; no more than 3 h recreational screen time |
All age groups are also encouraged to accumulate several hours of light activity each day. Separate guidelines exist for the early years (0–4); see csepguidelines.ca for those.
Adults 65 and older
The guidelines for adults 65+ keep the 150-minute and twice-weekly strength targets, add physical activities that challenge balance, and recommend 7 to 8 hours of good-quality sleep. Balance work supports everyday mobility, which is especially useful on slippery winter footing.
Children and youth
The guidelines for children and youth 5–17 call for at least 60 minutes of moderate to vigorous activity per day, involving a variety of aerobic activities, plus several hours of structured and unstructured light activity.
Moderate vs vigorous: how to tell
Moderate activity raises your heart rate and makes you breathe harder, but you can still talk. Vigorous activity makes you breathe hard enough that you can only say a few words without pausing. The Public Health Agency of Canada lists hiking, skating, dancing and sports such as basketball or soccer as examples of moderate to vigorous activity, and tai chi, stretching and standing during light tasks as light activity.
- Moderate examples: brisk walking, easy cycling, recreational skating, snowshoeing on flat trails, shovelling light snow.
- Vigorous examples: running, hockey, cross-country skiing at a steady pace, snowshoeing uphill or breaking trail, fast cycling.
- Muscle strengthening: body-weight exercises, resistance bands, free weights, carrying loads, climbing.
Staying active through a Canadian winter
Winter is often when activity drops. Cold, darkness and slippery footing make it easy to stay inside. A few ideas that count toward your 150 minutes:
- Snowshoeing: walking with a bit more effort; uphill sections easily reach vigorous intensity. Start with our snowshoeing guide for beginners.
- Skating: outdoor rinks, park loops and frozen lakes that local authorities have tested. Read our ice thickness and safety guide first.
- Cross-country skiing: works the whole body and is easy to fit into an hour.
- Winter walking: traction aids for boots help on icy sidewalks.
- Indoor sessions: two short strength workouts a week at home with bands, dumbbells or a mat cover the strength target.
Dress in layers, protect skin from frostbite on cold, windy days, and adjust plans in extreme cold.
Building a week that meets the guidelines
You do not need long workouts. One example for a working adult:
- Monday, Wednesday, Friday: a brisk 30-minute walk at lunch or a commute by foot or bike (90 minutes).
- Tuesday and Thursday: 20 to 30 minutes of strength exercises at home covering legs, back, chest, shoulders and core.
- Saturday: a 60-minute snowshoe, skate or hike (total now 150 minutes or more).
- Every day: break up long periods of sitting as often as possible, keep screen time in check and aim for regular bed and wake times.
If you are just getting started, begin with a few minutes and build up gradually. CSEP's message is that progressing toward any of the targets brings some health benefits. If you have a health condition or have been inactive for a long time, talk to a health professional before increasing intensity.
Quick recap
- Adults 18–64: 150 min/week moderate to vigorous, strength twice a week, 7–9 h sleep, 8 h or less sedentary
- Adults 65+: same activity targets plus balance, 7–8 h sleep
- Children and youth: 60 min/day, vigorous and strengthening 3 days a week, 2 h or less recreational screen time
- Winter counts: snowshoeing, skating and skiing all add up
- Something is better than nothing; build up gradually
For gear to stay active year-round, browse our Home Fitness and Ski, Snowboard & Snowshoe departments. Our catalogue is still being added. This guide is general information, not medical advice.
Frequently asked questions
How many minutes of exercise do Canadian adults need?
Adults aged 18 to 64 should accumulate at least 150 minutes of moderate to vigorous aerobic activity per week, plus muscle-strengthening activities at least twice a week.
How much sleep do the Canadian guidelines recommend?
Adults 18 to 64 should get 7 to 9 hours of good-quality sleep, and adults 65 and older 7 to 8 hours, with consistent bed and wake-up times.
What is the sedentary limit for adults?
The guidelines recommend limiting sedentary time to 8 hours or less a day, with no more than 3 hours of recreational screen time, and breaking up long periods of sitting.
How active should children and youth be?
Children and youth aged 5 to 17 should get at least 60 minutes of moderate to vigorous activity per day, with vigorous and strengthening activities at least 3 days a week.
Does snowshoeing or skating count toward the 150 minutes?
Yes. Activities that raise your heart rate and breathing, such as snowshoeing, skating and cross-country skiing, count as moderate to vigorous activity.