Canadian 24-Hour Movement Guidelines for the Early Years

Canada’s first-ever 24-Hour Movement Guidelines for children in their early years – aged 4 and under – are now available for parents and caregivers.

The Canadian 24-Hour Movement Guidelines for the Early Years show there is an important relationship between how much sleep, sedentary behaviour and physical activity young children get in a 24-hour period.

As children grow and develop, they need to work towards high levels of physical activity, low levels of sedentary behaviour, and sufficient sleep each day to be healthy – they need to Move, Sleep and Sit the right amounts.

We think of young children as busy, but that doesn’t mean they are active. Many Canadian kids are getting too little physical activity, and spending too much time in front of screens, which is particularly harmful before age five.

The 24-Hour Guidelines may be seen as a challenge or a source of stress for busy early years providers and parents. Following the guidelines is worth it for healthy growth and development, and there are tips to help make them easier to implement.

A healthy 24 hours includes:

For Infants (less than 1 year)

MOVE

Being physically active several times in a variety of ways, particularly through interactive floor-based play—more is better. For those not yet mobile, this includes at least 30 minutes of tummy time spread throughout the day while awake.

SLEEP

14 to 17 hours (for those aged 0-3 months) or 12 to 16 hours (for those aged 4-11 months) of good-quality sleep, including naps.

SIT

Not being restrained for more than 1 hour at a time (e.g., in a stroller or high chair). Screen time is not recommended. When sedentary, engaging in pursuits such as reading and storytelling with a caregiver is encouraged.

  • Screen Time is not recommended.
  • When sedentary, engaging in pursuits such as reading and storytelling with a caregiver is encouraged.

for Toddlers (1-2 years)

MOVE

At least 180 minutes spent in a variety of physical activities at any intensity, including energetic play, spread throughout the day—more is better.

SLEEP

11 to 14 hours of good-quality sleep, including naps, with consistent bedtimes and wake-up times.

SIT

Not being restrained for more than 1 hour at a time (e.g., in a stroller or high chair) or sitting for extended periods.

  • For those younger than 2 years, sedentary screen time is not recommended. For those aged 2 years, sedentary screen time should be no more than 1 hour—less is better.
  • When sedentary, engaging in pursuits such as reading and storytelling with a caregiver is encouraged.

for Preschoolers (3-4 years)

MOVE

At least 180 minutes spent in a variety of physical activities spread throughout the day, of which at least 60 minutes is energetic play—more is better.

SLEEP

10 to 13 hours of good-quality sleep, which may include a nap, with consistent bedtimes and wake-up times.

SIT

Not being restrained for more than 1 hour at a time (e.g., in a stroller or car seat) or sitting for extended periods.

  • Sedentary screen time should be no more than 1 hour—less is better. When sedentary, engaging in pursuits such as reading and storytelling with a caregiver is encouraged.

Replacing time restrained or sedentary screen time with additional energetic play, and trading indoor for outdoor time, while making sure a child gets enough sleep, can provide greater health benefits.

Additional Tips:

Following these guidelines through the early years is associated with better growth; healthier hearts, muscles and bones; better learning and thinking; better mental, emotional and social well-being; better motor skills; healthier body weight; increased quality of life; as well as reduced injuries.

Young children can and should participate in a range of enjoyable, and safe play-based and organized physical activities in a variety of spaces and places, seasons and in all types of weather.

For infants, supervised activities could include tummy time, reaching and grasping, pushing and pulling, and crawling.

If you’re going to do a quiet activity, try storytelling, crafts, puzzles or reading, not screens. Even if shows or video games are educational, kids don’t learn language or take in information from TV or screens as well as they do when interacting with a caring adult.

Developing healthy “sleep hygiene” (patterns and practices) in the early years is important; this includes:

  • Having a calming bedtime routine.
  • Consistent bedtimes and wake-up times, even on weekends.
  • Avoiding screen time before sleep.
  • Keeping screens out of the bedroom.

For more information on the 24-Hour Movement Guidelines for the Early Years, click here:  http://csepguidelines.ca/early-years-0-4/#resources