Life looks better with physical activity!Canadian Physical Activity Guidelines -- Backgrounder
BACKGROUND
Over the past several decades, scientific evidence has shown that levels of physical activity and fitness of Canadians has dropped dramatically and the number of Canadians considered overweight or obesity has steadily increased. There has also been a steady increase of diseases associated with overweight and obesity such as type 2 diabetes and high blood pressure. Participating in regular physical activity is an effective way to prevent the development of many health risks. This is true across all age, gender, ethnic and socioeconomic subgroups. Since 1995, the Canadian Society for Exercise Physiology (CSEP) and the Public Health Agency of Canada (PHAC) have worked together on the development of Canadian Physical Activity Guidelines to promote healthy active living in the Canadian population. This background report outlines the steps taken to arrive at the new Canadian Physical Activity Guidelines for Children (5-11 years) and Youth (12-17 years), Adults (18-64 years), and Older Adults (≥65 years). These guidelines are presented by CSEP and made available to all Canadians. DEVELOPMENT OF GUIDELINE RECOMMENDATIONS
New Canadian Physical Activity Guidelines are informed by a rigorous scientific process. A detailed report outlining this process can be found on the CSEP website ( /english/view.asp?x=804). The final steps to develop the wording for the new guidelines occurred in four steps. 1. KEY EVIDENCE
In May 2010, key evidence to inform the new Physical Activity Guidelines was published. This evidence came from a scientific review of current knowledge on the relationship between physical activity and health in children and youth (5-17 years), adults (18-64 years), and older adults (³ 65 years). 2. DRAFT GUIDLINES
In September 2010, a consensus meeting was convened to discuss the scientific evidence and draft the wording for the new Canadian Physical Activity Guidelines. 3. STAKEHOLDER REVIEW
In September-October 2010, draft guidelines were sent out to a wide range of stakeholders for online consultation. Well over 1000 national and international content experts, health professionals, governmental and non-governmental organizations, teachers, and caregivers provided responses. Overall, the majority of respondents “completely agreed” with the proposed preamble and guideline for all age groups. The Public Health Agency of Canada also held a series of in-person consultations across the country. The majority of those participating in the consultation meetings felt comfortable with the process used to develop the new Physical Activity Guidelines, 4. FINALIZATION OF GUIDELINES
In November 2010, the CSEP re-convened to address the concerns and comments brought up through the stakeholder consultations and to adjust the guidelines accordingly. Final guidelines for each age group are presented below. CANADIAN PHYSICAL ACTIVITY GUIDELINES CHILDREN (5-11 years) and YOUTH (12-17 years)
These guidelines are relevant to all apparently healthy children (5-11 years) and youth (12-17 years), irrespective of gender, race, ethnicity or socio-economic status of the family. Children and youth are encouraged to participate in a variety of physical activities that support their natural development and are enjoyable and safe. For health benefits, children aged 5-11 years and youth aged 12-17 years 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. - Activities that strengthen muscle and bone at least 3 days per week.
More daily physical activity provides greater health benefits. ADULTS (18-64 years)
These guidelines are relevant to all apparently healthy adults aged 18-64 years, irrespective of gender, race, ethnicity or socio-economic status. Adults are encouraged to participate in a variety of physical activities that are enjoyable and safe.
To achieve health benefits, adults aged 18-64 years 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. - More physical activity provides greater health benefits.
OLDER ADULTS (65 years and older)
These guidelines are relevant to all apparently healthy adults aged 65 years and older, irrespective of gender, race, ethnicity or socio-economic status. Older adults are encouraged to participate in a variety of physical activities that are enjoyable and safe.
To achieve health benefits and improve functional abilities, adults aged 65 years and older 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. Those with poor mobility should perform physical activities to enhance balance and prevent falls. - More physical activity provides greater health benefits.
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CHANGES FROM PREVIOUS GUIDELINES
CHILDREN (5-11 years) and YOUTH (12-17 years) Inclusion of all school-aged children and youth. The new guidelines focus on a wider age group for the pediatric population. Whereas the previous guidelines focused on children (6-9 years) and youth (10-14 years), the new guidelines have expanded to capture all school-aged children and youth (5-17 years). This also reflects current research which often takes place in the school setting, therefore setting pre-determined age limits. Recommendation for 60 minutes of moderate- to vigorous-intensity physical activity per day. The most current evidence available shows a clear dose-response relationship between moderate- to vigorous-intensity physical activity and increased health benefits. In other words, as time and intensity of physical activity are increased, so does the associated health benefits. The greatest health benefits occur with an average of 60 minutes of moderate- to vigorous-intensity physical activity per day. Previous guidelines were not able to give a specific time needed to achieve health benefits and recommended that children and youth should “increase time currently spent on physical activity, starting with 30 minutes more per day” and progress over 5 months to 90 minutes more per day. New evidence has emerged and we’re now able to specify the amount of physical activity needed. Therefore, new guidelines have changed to reflect new evidence. Emerging recommendations for sedentary behaviours. The final change from previous guidelines is the omission of recommendations for time spent engaging in sedentary behaviours. Work to provide Canadian guidelines specifically for sedentary behaviour for school aged children and youth (5-17 years) was completed concurrently with, and following a similar process to, the physical activity guidelines. ADULTS (18-64 years) Revised age range (18 to 64 years). The new adult guidelines include a wider population by age. Whereas the previous guidelines focused on adults 20-55 years of age, the new guidelines included those from 18 to 64 years. This change was made to reflect the best available evidence and to harmonize guidelines with other countries and organizations. Recommendation for 150 minutes of moderate-to-vigorous intensity aerobic physical activity per week. Evidence clearly supports the dose-response relationship between increased physical activity and health benefits, but it is unclear if this activity needs to be done daily, or every other day for maximum effect. While previous guidelines recommended “60 minutes of physical activity everyday to stay healthy and improve your health”, we updated the guideline recommendations to reflect current evidence. The change from a daily reference to a weekly reference reflects the aggregated evidence more precisely. Recommendation for weekly physical activity also carries the inherent advantage of being flexible, allowing a variety of individual approaches to meet the recommendation. Authors stress that additional physical activity is associated with increased health benefits. OLDER ADULTS (65 years and older) Revision of age range (65 years and older). The new guidelines for older adults include people 65 years of age and older to reflect the best available evidence, whereas previous guidelines focused on those ≥55 years of age. Recommendation for 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week. As with the adult literature, evidence clearly supports the dose-response relationship between increased physical activity and health benefits in older adults and also benefits related to functional independence. The new recommendations emphasize physical activities that are at minimum, moderate intensity, with greater benefit and less volume required when vigorous intensity activities are incorporated. The moderate- to vigorous-intensity is supported by the studies of older adults with “functional” outcomes. For the important functional outcomes related to fitness, physical activity sessions 3 or more times a week are effective without a requirement of daily activity. While previous guidelines recommended “60 minutes of physical activity everyday to stay healthy and improve your health”, we updated the guideline recommendations to reflect current evidence. Recommendation for weekly physical activity also carries the inherent advantage of being flexible, allowing a variety of individual approaches to meet the recommendation. Authors stress that additional physical activity is associated with increased health benefits. DISSEMINATION AND IMPLEMENTATION
Partner organizations (e.g., CSEP, ParticipACTION, PHAC, Active Healthy Kids Canada) are working to disseminate and implement these guidelines within the general public. This information will be made available on the CSEP website ( www.csep.ca). The primary resource will be information sheets for all age groups (i.e. what the guidelines are, health benefits of achieving guidelines and examples of ways to meet the guidelines). Additional resources will be made available as soon as possible and will reflect preliminary feedback from stakeholders. ORIGINAL GUIDELINES: Adults (1998), Older Adults (1999), Children (2002), and Youth (2002)
MOST RECENT LITERATURE SEARCH: May 2008
GUIDELINE RELEASE DATE: January 24th, 2011
Copyright
These guidelines are copyrighted by the Canadian Society for Exercise Physiology (CSEP); the guidelines herein may not be reproduced except in their entirety, without the express written permission of CSEP. CSEP reserves the right at any time, to change or revoke authorization. Disclaimer
Care has been taken in the preparation of information contained in this document. Nonetheless, any person seeking to apply or consult these guidelines is expected to use independent judgment, or if they are not qualified to do so, to seek the advice of a qualified health professional. The Canadian Society for Exercise Physiology makes no warranties of any kind with respect to these guidelines and takes no responsibility for their application in any way. The Canadian Society for Exercise Physiology and the Public Health Agency of Canada funded these guidelines. The views of the funding agencies had no influence on the content or recommendations included in this document. This article is a summary of an article accepted for publication in Applied Physiology, Nutrition and Metabolism. If you intend citing any information in this article, please consult the original article and cite that source: Appl. Physiol. Nutr. Metab. 36(1): 36–46 (2011). This summary was written by Allana LeBlanc for the Canadian Society for Exercise Physiology and it has been reviewed by the CSEP Guidelines Working Group.
Cut down on sitting down. Swap sedentary time with active time! Canadian Sedentary Behaviour Guidelines for Children and Youth -- Backgrounder
BACKGROUND Over the past several decades, the physical activity and fitness of Canadians has decreased. Participating in regular physical activity can prevent a variety of health risks across all age, gender, ethnic and socioeconomic subgroups. However, only 7% of children and youth are active enough to meet current Canadian Physical Activity Guidelines and are spending an average of 6-8 hours per day, or 62% of their waking hours being sedentary. Public health agencies have focused on meeting physical activity guidelines and have paid little attention to the mounting evidence to support sedentary behaviour as a distinct health issue. Therefore, CSEP decided that there was an urgent need to gain a better understanding of the relationship between sedentary behaviour and health risk. This work was then used to inform the firs ever evidence-based sedentary behaviour guidelines. This report provides the background information on the steps that were taken to develop the Canadian Sedentary Behaviour Guidelines for Children (5-11 years) and Youth (12-17 years). These guidelines are presented through a partnership between CSEP and ParticipACTION, with support from the Public Health Agency of Canada and made available to all Canadians. The target population
The following guidelines apply to school-aged children (aged 5-11 years) and youth (aged 12-17 years). The target users
The intended audience for the following guidelines is children and youth. In the case where the child or youth is unable to use the guidelines by themselves (i.e. too young), the target users of the guidelines become parents, teachers, caregivers and health care providers as a means of facilitating the use of the guidelines. DEVELOPMENT OF GUIDELINE RECOMMENDATIONS
The Canadian Sedentary Behaviour Guidelines for Children (aged 5-11 years) and Youth (aged 12-17 years) are informed by a rigorous scientific process. A detailed report outlining this process can be found on the CSEP website ( /english/view.asp?x=881). The final steps to develop the wording for the new guidelines occurred in four steps. 1. KEY EVIDENCE
The evidence to inform these guidelines came from a scientific review of current knowledge on the relationship between sedentary behaviour and health in children and youth (5-17 years). This review has been submitted for peer reviewed publication. 2. DRAFT GUIDLINES
In November 2010, a consensus meeting was convened to discuss the scientific evidence and draft the wording for the Canadian Sedentary Behaviour Guidelines. 3. STAKEHOLDER REVIEW
In November-December 2010, draft guidelines were sent out to a wide range of stakeholders for consultation via an online survey. The survey was sent to national and international content experts, health professionals, governmental and non-governmental organizations, teachers, and caregivers provided responses. Overall, the majority of respondents “completely agreed” with the proposed preamble and guidelines and felt that guidelines for sedentary behaviour were not only important for children and youth, but for all age groups. 4. FINALIZATION OF GUIDELINES
In December 2010, the CSEP re-convened to address the concerns and comments brought up through the stakeholder consultations and to adjust the guidelines accordingly. Final guidelines are presented below. CANADIAN SEDENTARY BEHAVIOUR GUIDELINES FOR CHILDREN (AGED 5-11 YEARS) AND YOUTH (AGED 12-17 YEARS) Preamble
These guidelines are relevant to all apparently healthy children (aged 5-11 years) and youth (aged 12-17 years), irrespective of gender, race, ethnicity or socio-economic status of the family. Children and youth are encouraged to limit sedentary behaviours and to participate in physical activities that support their natural development and are enjoyable and safe. Children and youth should limit recreational screen time (television, computer, video games, etc.), motorized transportation, indoor time and extended sitting in the context of family, school and community (e.g. volunteer, employment) activities.Following these guidelines can improve body composition, cardiorespiratory and musculoskeletal fitness, academic achievement, self-esteem and social behaviours. The benefits of reduced sedentary time exceed potential risks.These guidelines may be appropriate for children and youth with a disability or medical condition; however, they should consult a health professional to understand the types and amounts of activities appropriate for them. For those with screen time levels in excess of 2 hours per day it is appropriate to start to progressively reduce screen time as a stepping-stone to meeting the guidelines. For guidance on increasing physical activity please refer to the Canadian Physical Activity Guidelines for Children and Youth.Guidelines
For health benefits, children (aged 5-11 years) and youth (aged 12-17 years) should minimize the time they spend being sedentary each day. This may be achieved by
Limiting recreational screen time to no more than 2 hours per day; lower levels are associated with additional health benefits. - Limiting sedentary (motorized) transport, extended sitting and time spent indoors throughout the day.
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WHAT IS SEDENTARY BEHAVIOUR?
Sedentary: A distinct class of behaviours characterized by little physical movement and low energy expenditure (e.g. sitting, watching television, playing video games).
Sedentarism: Extended engagement in sedentary behaviours characterized by minimal movement, low energy expenditure, and rest. Physically active: Meeting established physical activity guidelines (see the Canadian Physical Activity Guidelines www.csep.ca/guidelines). Physically inactive: The absence of physical activity, usually reflected as the proportion of time not engaged in physical activity of a pre-determined intensity (such as those not meeting Canadian Physical Activity Guidelines). Active video gaming: Video games that are designed to promote movement and interaction from the participant(s). Some examples include the Nintendo Wii™, Microsoft Kinect™, Sony’s Playstation Move™, and arcade type video games. Recreational screen time: Television watching, video game playing, using the computer or use of other screens during discretionary time (ie. non-school- or work- based use) that are practiced while being sedentary. DISSEMINATION AND IMPLEMENTATION
Partner organizations (e.g., CSEP, ParticipACTION, PHAC, Active Healthy Kids Canada) are working to disseminate and implement these guidelines within the general public. This information will be made available on the CSEP website ( www.csep.ca/guidelines). The primary resource will be information sheets (i.e. what the guidelines are, health benefits of achieving guidelines and examples of ways to meet the guidelines). Additional resources will be made available as soon as possible and will reflect preliminary feedback from stakeholders. MOST RECENT LITERATURE SEARCH: February 2010
GUIDELINE RELEASE DATE: February 15th, 2011
Copyright
These guidelines are copyrighted by the Canadian Society for Exercise Physiology (CSEP); the guidelines herein may not be reproduced except in their entirety, without the express written permission of CSEP. CSEP reserves the right at any time, to change or revoke authorization. Disclaimer
Care has been taken in the preparation of information contained in this document. Nonetheless, any person seeking to apply or consult these guidelines is expected to use independent judgment, or if they are not qualified to do so, to seek the advice of a qualified medical professional. The Canadian Society for Exercise Physiology makes no warranties of any kind with respect to these guidelines and takes no responsibility for their application in any way. The Canadian Society for Exercise Physiology and the Public Health Agency of Canada funded these guidelines. The views expressed herein do not necessarily represent the views of the Public Health Agency of Canada. What does this look like on a daily basis? An average day:
 | An ideal day:
 | Up until now, research and guidelines have focused on physical activity and recommended that children and youth participate in at least 60 minutes moderate- to vigorous-intensity physical activity daily. But don’t the other 23 hours (or 1380 minutes) of the day matter? Very few children and youth are meeting the current Canadian Physical Activity Guidelines. And of those who are meeting the Guidelines, it is clear that they are spending the majority of their remaining leisure time being sedentary. Currently, children and youth are spending about 62% of their waking hours engaging in sedentary behaviours and only 2 minutes engaging in vigorous activities. Light intensity activities account for about a third of waking hours. | To maximize health, it is important to take a ‘whole day’ approach to healthy, active living. An ideal, active day would have children and youth replace the majority of their sedentary time with light-intensity activity. This can include play-time, helping with chores, or walking around the house. The diagram illustrates this substitution of light-intensity activity for sedentary time. An ideal day would also include engaging in both moderate- and vigorous-intensity activities to meet or exceed current recommendations from the Canadian Physical Activity Guidelines. The majority of the day would be spent engaging in light intensity activities and involve active play and lots of moving around. Time spent at sedentary activities like watching television or playing video games would be limited. This includes limiting sedentary time while at school, work, and at home, wherever possible. |
This article is a summary of an article accepted for publication in Applied Physiology, Nutrition and Metabolism. If you intend citing any information in this article, please consult the original article and cite that source: Appl. Physiol. Nutr. Metab. 36(1): 59–64 (2011). This summary was written by Allana LeBlanc for the Canadian Society for Exercise Physiology and it has been reviewed by the CSEP Guidelines Working Group.
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