How to make exercise a daily habit

We’re always multitasking. On a regular day, adults engage in activities such as chores, family tasks, work, hobbies and more. These activities can be categorized into three distinct 24-hour movement patterns — physical activity, sedentary behavior and sleep. They are distinct because you can’t be physically active and sedentary at the same time. Guidelines for each one of these patterns differ for adults in two main age groups: 18-64 years old and over 65.

For adults aged 18-64, aim for 150-300 minutes of moderate aerobic activity and 75-150 minutes of intense activity per week. Add muscle-strengthening exercises at least two days a week. Limit sedentary time to less than eight hours daily, with no more than three hours of screen time. Avoid prolonged sitting and take breaks. Get seven to nine hours of quality sleep nightly, and establish a consistent bedtime routine.

For people 65 and above, similar recommendations apply with some slight differences. In addition to the physical activity levels recommended for younger adults, include three weekly sessions of balance and functional exercises prescribed by a sports science professional. Aim for seven to eight hours of nightly sleep.

It’s key to note that these 24-hour movement guidelines for age groups apply regardless of gender, employment, socioeconomic status and cultural factors. However, they may not suit pregnant women or people with specific health conditions. In these cases, a comprehensive assessment involving coaches, doctors, physiotherapists and rehabilitators is necessary to effectively address individual needs.

But it’s increasingly clear that adhering to these 24-hour movement guidelines is linked to numerous health benefits, like improved bone health and lower risk of mortality, cardiovascular disease and cancer.

Here are some recommendations for the three distinct 24-hour movement patterns:

• Physical activity: Between sitting still and moving, choose movement. This mantra emphasizes the value of every bit of physical activity, no matter how light. While it’s crucial to engage in structured exercise tailored by a specialist for personal goals like better strength and endurance, incorporating simple actions like taking the stairs, walking more and playing with your kids can boost your daily activity levels. Remember – if you’re moving you’re not standing still.
• Sedentary behavior: do less of this. Of course, many people’s work involves sitting for hours, but try to incorporate active breaks. Outside the work environment, try not to spend too much time sitting or lying down. Use alarms to help you remember that you have to be active for a few minutes every hour, even if you are watching a movie or TV.
• Sleep: rest is vitally important for mental and physical recovery. If you’re struggling with insomnia or long-term sleep issues, it’s best to seek advice from a specialist who can assess your person situation. If not, aim to go to bed consistently at the same time, minimize exposure to light and screen glare, steer clear of social media that stimulates your mind 30 to 60 minutes before bedtime, and strive to wake up at a consistent time. These little tips can contribute to healthier sleeping habits.

In essence, for better health, aim to break up prolonged sitting with brief bursts of light activity, strive to do more vigorous exercise, and make sure you get enough sleep.

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