Guidelines & Resources

Canadian 24-Hour Movement Guidelines

The Canadian Society for Exercise Physiology (CSEP) has released guidelines on what a healthy 24 hours looks like for physical activity, sedentary behaviour, and sleep - and the best combination of these behaviours - for Canadians of all ages.

CSEP movement guidelines

Infants Under 1 - Active throughout the day with at least 30 minutes of tummy time / 14-17 hours of sleep for ages 0-3 months or 12-16 hours for ages 4-11 months of good quality sleep, including naps

Toddlers (1-2 years) - Move for at least 180 minutes a day. More is better / 11-14 hours of good quality sleep, including naps, with consistent bedtimes and wake-up times

Preschoolers (3-4 years) - Physical activity for at least 180 minutes a day with 60 minutes of energetic play. More is better / 10-13 hours of good quality sleep, which could include a nap, and with consistent bedtimes and wake-up times

Children & Youth (5-17 years) Includes at least 60 minutes of moderate to vigorous physical activity and several hours of a variety of light physical activity / Uninterrupted 9-11 hours of sleep for those aged 5-13 years and 8-10 for those aged 14-17 years

Adults (18+) - Moderate to vigorous physical activity for at least 150 minutes per week in 10 minute or more increments. Add muscle and bone-strengthening activities using major muscle groups at least twice per week / Limit sedentary time to 8 hours or less with no more than 3 hours of recreational screen time and break up long periods of sitting as often as possible / 7-9 hours of good quality sleep on a regular basis

Seniors (65+) - Same as 18+. Those with poor mobility should perform physical activities to enhance balance and prevent falls.

Ideas for physically distanced outdoor recreation

  • Birdwatching - Look for birds throughout St. Albert and contribute to citizen science 
  • Geocaching – Join the world's largest treasure hunt
  • Nature Journaling – The City of Calgary has a great overview to get started and what to think and do when nature journaling
  • The Nature Playbook is a free and accessible resource for outdoor play in support of increasing outdoor play in nature for all Canadians.
  • Outside Play is an online tool to help parents and caregivers confidently allow their kids to engage in more outdoor play.
  • Walk, run or cycle - find your perfect route
  • Window art scavenger hunt: Join in on the "window walks" for kids (and grown-ups!) stuck at home during the COVID-19 pandemic. Decorate your windows and add them to the map. Enjoy a walk in your community and see what art your neighbours have put up!

Take an online course

Blended First Aid Training

Psychological First Aid

Online Babysitting Course 


Visit the COVID section of this website for more ideas on Staying Healthy

Related Pages

Last edited: January 29, 2021