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How to be healthier? Let's take a look at the 24-Hour Movement Guideline

When we talk about health, it is no doubt one of the highest priorities in our life, however, how many of us actually act out and put health as our everyday focus?

Let’s follow this 24 hours movement guideline and start replacing sedentary behavior with additional physical activity and trading light activities for moderate to vigorous physical activity.

Following the 24-Hour Movement Guidelines is associated with these health benefits:

• A lower risk of mortality, cardiovascular disease, hypertension, type 2 diabetes, several cancers, anxiety, depression, dementia, weight gain, and adverse blood lipid profile.

• Improved bone health, cognition, quality of life, and physical function.

For health benefits, adults aged 18-64 years should be physically active each day, minimize sedentary behaviour, and achieve sufficient sleep.

A healthy 24 hours includes:

Performing a variety of types and intensities of physical activity, which includes:

• Moderate to vigorous aerobic physical activities such that there is an accumulation of at least 150 minutes per week

• Muscle strengthening activities using major muscle groups at least twice a week

• Several hours of light physical activities, including standing


• Getting 7 to 9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times.

Sedentary behaviour

• Limiting sedentary time to 8 hours or less, which includes:

• No more than 3 hours of recreational screen time

• Breaking up long periods of sitting as often as possible

Now you know the simple steps to make yourselves healthier, let’s try and act it out! Every single step count!

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