New guidelines encourage Canadians to move more, sit less

January 25, 2011 in Nutrition Topics in the News, Sports Nutrition and Exercise

New guidelines encourage Canadians to move more, sit less
This week the Canadian Society for Exercise Physiology (CSEP) released new exercise guidelines for Canadians urging them to move more, and sit less.

The new guidelines reflect the most up-to-date research on what's required to have a positive effect on health.  However, the CSEP suggests being active beyond these minimum guidelines because health outcomes improve with greater intensity, variation and duration of exercise.

The new guidelines are as follows:

  • Children aged 5-11 years, and youth aged 12-17 should accumulate at least 60 minutes of moderate to vigorous intensity physical activity daily. This should include vigorous intensity activities at least 3 days per week, and activities that strengthen muscle and bone at least 3 days per week.

  • Adults aged 18-64 years and anyone over the age of 65 should accumulate at least 150 minutes of moderate to vigorous intensity aerobic physical activity per week, in bouts of 10 minutes or more.  It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week.

The guidelines describe moderate-intensity physical activities as those that will cause children and adults to sweat a little and to breathe harder, such as brisk walking and cycling.  Vigorous-intensity physical activities are described as anything that will cause children and adults to sweat and be ‘out of breath', such as cross-country skiing, running or swimming.

CSEP is Canada's main body for physical activity, health and fitness research and personal training. These guidelines are the result of over four years of research analysis funded by several groups including the Public Health Agency of Canada.

For more information on the new guidelines, please visit the CSEP website here.

All research on this web site is the property of Leslie Beck Nutrition Consulting Inc. and is protected by copyright. Keep in mind that research on these matters continues daily and is subject to change. The information presented is not intended as a substitute for medical treatment. It is intended to provide ongoing support of your healthy lifestyle practices.