ParticipACTION released their Annual Report Card. At the same time, the new 24 hour movement guidelines for children and youth were released.
Some key points:
- · There is an important relationship among physical activity, sedentary behavior and sleep.
- · New research shows that sedentary lifestyles are connected to a “creeping sleepidemic” in Canadian kids
- · Children’s sleep duration has decreased by 30-60 minutes in recent decades
- · 31% of school- aged children and 26 per cent of adolescents are sleep-deprived
- · There is a need to take a “whole day approach” as many kids are too tired to get enough physical activity and many kids are not active enough to be tired at night
- · Every hour a child spends being sedentary is associated with a 3 minute delay in bedtime. The average Canadian 5-17 year old spend 8.5 hours being sedentary each day.
- · The best sleep aid is to get kids moving
24 Hour Movement Guidelines (5-17 year olds):
- · Previously our guidelines were for physical activity and sedentary behaviour. We did not have recommendations on light activity. These are the world’s first integrated movement guidelines.
- · “sweat” (moderate to vigorous physical activity)– 60 minutes of moderate to vigorous physical activity is required each day. Vigorous physical activity, muscle and bone strengthening activities are needed at least 3 days per week.
- · “step” (light physical activity) – several hours of a variety of light activities are needed each day
- · “sleep” – uninterrupted 9 – 11 hours of sleep is needed for 5-13 year olds and 8 to 10 hours is needed for 14-17 year olds, with consistent bed and wake-up times
- · “sit” (sedentary behaviour) – in addition to the behaviours above, no more than 2 hours per day of recreational screen time and limited sitting for extended periods is recommended.
- · “preserving sufficient sleep, trading indoor time for outdoor time and replacing sedentary behaviours and light physical activity with additional moderate to vigorous physical activity can provide greater health benefits”
- · In order to reach desired levels of movement a mix of sport, play, chores and active transportation are required. Habitual physical activity throughout the day is important in addition to planned and structured activity. Physical activity is a way of life.