Viva Vitality: Canadian movement guidelines

By ERIN LAWSON on February 13, 2026.

Living well isn’t about one workout or one good night’s sleep. It’s about how we move, sit and rest over the course of an entire day.

The Canadian 24-Hour Movement Guidelines offer simple, practical advice throughout our lifespan, helping people build healthier routines every day.

Move More – Your Way

Adults (aged 18-64) are encouraged to aim for at least 150 minutes of moderate to vigorous physical activity each week, along with muscle-strengthening activities twice a week. This could look like:

Walking or cycling along the Seven Persons Creek pathways

Joining a fitness class or swimming at the Big Marble Go Centre

Playing recreational sports, yard work or shovelling snow in the winter

Doing stairs or walking during work breaks

Sit Less, Break It Up

Too much sitting can negatively affect our physical and mental health. Adults should aim to limit sedentary time to eight hours or less a day, including no more than three hours of recreational screen time. Even brief breaks make a difference. Simple strategies include:

Standing during phone calls

Walking to nearby shops or cafes

Taking short movement breaks while working or watching TV

Prioritize Sleep

Sleep is just as important as movement. Adults should aim for seven to nine hours of quality sleep each night, with consistent bed and wake times. Good sleep helps improve mood, focus and energy for staying active the next day.

Why it Matters

Following the 24-Hour Movement Guidelines can reduce the risk of heart disease, diabetes, depression, and other chronic conditions, while improving your overall quality of life.

For more information and to view recommendations for other age groups, visit the Canadian Society for Exercise Physiology’s Movement Guidelines at csepguidelines.ca.

Erin Lawson is a health promotion facilitator with Primary Care Alberta.

20
-19