Canada's 24-Hour Movement Guidelines for adults look at the whole day, not just your workout. They pull together three things: how much you move, how much you sit, and how well you sleep. Their short version is move more, reduce sedentary time and sleep well.
The numbers, for adults aged 18–64
- At least 150 minutes a week of moderate to vigorous aerobic activity, added up across the week.
- Muscle-strengthening activities using the major muscle groups at least twice a week.
- Several hours of light physical activity, including standing.
- Sedentary time of 8 hours or less, including no more than 3 hours of recreational screen time, and breaking up long periods of sitting as often as possible.
- 7 to 9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times.
Adults 65 and older have their own version of the guidelines. It also includes physical activities that challenge balance, and it recommends 7 to 8 hours of sleep. If that's you, read the 65+ guidelines directly.
"Some" beats "none"
The guidelines are clear that progressing toward any of these targets brings some health benefit. You don't have to hit every number in week one. Going from no strength training to one session a week is a real step; two is the target.
Where a Corebound week fits
Every Corebound program runs 3 days a week, with sessions of roughly 25 to 45 minutes. Here's how that lines up:
- Strength: Weights, Calisthenics and No-Equipment train the major muscle groups on 3 days a week, which covers the "at least twice a week" strength recommendation. Bench Glutes & Legs and Standing Abs & Core focus on specific areas, so they work well alongside other full-body training.
- Aerobic minutes: Walk at Home is built around brisk indoor walking intervals, and the No-Equipment circuits mix in low-impact cardio. Whether a session counts as moderate depends on how hard you work. A common rule of thumb is that you can talk, but not sing.
- The rest of the week: daily walks, taking the stairs and getting up from your desk add light activity and cut sitting time. Our walking and NEAT article has ideas.
Before you ramp up: the guidelines note they may not suit people who are pregnant or living with a disability or medical condition. CSEP's free Get Active Questionnaire is a quick way to check whether you should talk to a health care provider or qualified exercise professional first.