Canadian 24-Hour Movement Guidelines:
An Integration of Physical Activity, Sedentary Behaviour, and Sleep
Early Years 0-4 Years
Infants, toddlers and preschoolers need to Move, Sleep and Sit the right amounts.
Children
& Youth
5-17 Years
Guidelines encourage kids to Sweat, Step, Sleep and Sit the right amounts each day.
Adults 18-64
years
Guidelines to help adults move more, reduce sedentary time, and
sleep well
Adults
65 Years
and Older
Guidelines to help adults move more, reduce sedentary time, and sleep well.
The Whole Day Matters
Replacing sedentary behaviour with additional physical activity and trading light physical activity for more moderate to vigorous physical activity, while preserving sufficient sleep, can provide greater health benefits.
Defining Exercise Science. Elevating Careers.
The Canadian Society for Exercise Physiology (CSEP) is Canada’s gold standard in exercise science and personal training certification.
We are the nation’s leading authority on evidence-based exercise prescription, bridging the gap between research and real-world practice across performance, healthcare, education, and public wellness.
CSEP certifications reflect the industry’s highest academic and professional standards. Our rigorous core competencies, practical assessments, and evidence-informed guidelines ensure that our certified professionals are prepared to work in health, sports, and occupational settings.
Whether working with elite athletes, patients managing chronic illness, or tactical personnel in demanding roles, CSEP designations signal that you’re not just
qualified—you’re trusted. To learn more about CSEP, including certifications and specializations, please visit the csep.ca website. You can also access the member directory to find CSEP certified exercise professionals.
A CSEP-CEP performs assessments, prescribes conditioning exercise, as well as exercise supervision, counseling and healthy lifestyle education in apparently healthy individuals and/or populations with medical conditions, functional limitations or disabilities associated with musculoskeletal, cardiopulmonary, metabolic, neuromuscular, and aging conditions.
CSEP Certified Personal Trainers® (CSEP-CPT) work with individuals to meet their healthy lifestyle goals using an evidence-informed approach acquired through post-secondary education. A CSEP-CPT administers the CSEP-PATH® process for assessing, gathering, and applying information about a client’s physical activity fitness, and sedentary behaviour levels to inform the development of a client-tailored physical activity, fitness and lifestyle plan.
The CSEP Exercise & Depression Specialization® prepares Qualified Exercise Professionals with further depth of knowledge and understanding of EBT-D. Course materials provide an in-depth overview of depressive disorders, including symptoms, diagnoses and evidence-based treatment options.
The CSEP High Performance Specialization® focuses on performance and occupational testing and training for qualified exercise professionals working with elite athletes, emergency services personnel, armed forces, and high performance clients.
The CSEP Pre & Postnatal Exercise Specialization™ provides Qualified Exercise Professionals with the background knowledge and practical considerations necessary for working with individuals during the perinatal period.
The evidence-informed content of the Specialization will support Qualified Exercise Professionals to actively encourage a physically active lifestyle in their clients prior to conception, throughout pregnancy, and into the postpartum period.