Physical Activity and Sleep Guidelines



With the holidays and pandemic causing many to stay at home, it is an important reminder for everyone to stay active in any way they can. According to the Canadian Society of Exercise Physiology (CSEP), it recommends for every adult to perform at least 150 minute of aerobic physical activities, and muscle strengthening activities at least twice a week. Activities that can be done at home include high intensity interval training (HIIT), jump rope, or body weight exercises. Those with trouble walking may also benefit from balance exercises to prevent falls, exercises like single leg stance and star taps.


Sleep is just as important, with the average adult needing 7 to 9 hours of sleep on a consistent basis for a healthier lifestyle. The increase of remote work from companies has caused increases to screen times which research has found may affect the body’s ability to get a good rest. Try to take frequent breaks in between screen time to move around the house, and limit yourself to no more than 3 hours of recreational screen time per day. The National Sleep Foundation also recommends to stop any screen time 1 hour before bedtime.


If your New Year Resolution is to be healthier, try and follow these recommendations for the best results!



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