24-Hour Movement – Make the whole day matter
New movement guidelines for Canadian adults offer a groundbreaking road map for getting more movement into our day.
Developed by the Canadian Society for Exercise Physiology, the new guidelines look at an entire 24-hour period and suggest how much time adults should spend sitting, moving and resting.
We all know physical activity is important for our overall health and well-being. Unfortunately, many Canadians are choosing sedentary (or sitting) activities over active ones. It’s a trend that’s been increasing during COVID-19, with significant impacts on our mental health, anxiety and ability to find ways to be physically active.
For so long we’ve been bombarded with messages encouraging us to break a sweat. According to Canada’s Food Guide, Canadian adults should have about 150 minutes of moderate to vigorous physical activity per week, in bouts of 10 minutes or more.
That message is now evolving.
Little movements can make a big difference
Recent evidence suggests light physical activity throughout the day has a positive impact on our health.
Think about it: if movement is simply part of everyday tasks and activities, then we reduce the amount of time spent doing other behaviours (like sitting) over a 24-hour period.
The winning formula is a combination of increased movement, reduced sedentary behaviour or inactive time, and improved sleep.
Now that’s something we can all get excited about. Say it with me, #BALANCE.
So, how does it work exactly?
Consider your own morning routine
Perhaps it looks something like this:
You wake up and slowly get out of bed. Maybe you head right for the coffee or stop by the bathroom to wash your face and brush your teeth. If you’re really on the ball, perhaps you pull back the curtains and make your bed. Wake up the kids, dogs or house plants with a gentle, “good morning.”
Maybe you rush to the laundry room and frantically pull out the clothes that will be worn today. You walk around your home getting it ready for the day. You see, you’re moving as you perform your morning rituals.
Maybe there are even more opportunities for movement.
Try taking five minutes to lay on the floor and stretch before you wake up the household or get on with your chores. Put on some music and dance around the house. Put the coffee on and sweep the floor while you wait for it to brew. Unload the dishwasher or stand at the sink and wash the breakfast dishes. Instead of leaving them on the rack, dry each item and put everything away.
Now apply that same principle to the rest of your day.
· Stand at your desk
· Park farther away than usual
· Incorporate movement in your commute, like getting off the bus a few stops early
· Working from home? Wash and fold laundry on your break or stroll around the block. Even a five- or 10-minute walk makes a big difference. The fresh air alone is worth it
· In the evening, make time for active play with your kids, pets, friends or partner
You get the point. If you’d like a little more incentive, check out this post.
That’s not all. We also need to intentionally limit the amount of time we’re sitting. According to the guidelines, we should be sitting for less than eight hours a day. To do this, we need to break up our inactivity whenever possible.
Finally, we need to make sleep a priority. The guideless call for seven to nine hours of good, quality sleep on a regular basis. Here’s a tip – fresh air and physical activity improve sleep. It’s a win-win.
Keep it simple
If you feel overwhelmed, remember, the best piece of exercise equipment ever invented is YOU.
You’ve got this!
Small changes can make a big difference, and EVERY move counts. Focus on the small steps you can take throughout your day to keep your body moving.
We’re here to help!
“We don’t stop playing because we grow old; we grow old because we stop playing.”
– George Bernard Shaw