New guidelines encourage adults to limit screen time and sedentary behavior even in pandemics

New fitness guidelines encourage adults to limit screen time and sedentary behavior while finding ways to stay active in the pandemic.

Public health and academic experts say that getting enough sleep and exercise is more important than ever, as COVID-19 overturns daily life, finances, social life and personal health.

Several groups, including the Public Health Agency of Canada and Particip ACTION, have joined forces to publish 24-hour travel guidelines that explain how people aged 18-64 can spend their time on different levels of activity. We hope that detailed tips will make it easier for you to: Increase healthy activity and reduce bad habits.

Guideline chairman Robert Ross, who is also a professor of kinematics at Queen’s University, admits that the pandemic makes it difficult for some people to stay active, but better than no activity. Stated.

“It’s important how you spend your day. That is, if you’re physically active, it’s right for you. You can’t be physically active, but you’ll spend less time sitting and get a good night’s sleep. If so, it’s right for you. ” Ross, encourages Canadians to adapt their guidelines to their situation.

“It offers Canadians an option to improve their health.”

The breakdown is to spend 7-9 hours sleeping and limit the amount of time you tend to sit to 8 hours. This includes recreation screen time of up to 3 hours. People over the age of 65 need to sleep for 7-8 hours.

The rest of the day should be active. Many of them can be “light physical activity” such as standing or casual walking.

However, adults should accumulate moderate to intense physical activity for at least 150 minutes a week and work on muscle strength at least twice a week. People over the age of 65 also need to work to improve their balance.

Ross said the guidelines are particularly timely, as many Canadians are working on increasing anxiety and stress caused by pandemics, and a balanced lifestyle is depression, dementia, cognition, and quality of life. It states that quality can also be improved.

At the same time, regular movements reduce the risk of death, cardiovascular disease, type 2 diabetes, weight gain, improved bone health, and some cancers.

“Two very strong determinants of COVID identified early are obesity and type 2 diabetes,” says Ross.

“If you follow these guidelines, (what you do) will mitigate the very dangerous factors associated with COVID.”

In addition to PHAC and Particip ACTION, guidelines have been developed by the Canadian Society of Exercise Physiology, Queen’s University, and a network of researchers and stakeholders throughout Canada.

Previous guidelines have focused on a 24-hour schedule for young groups, including infants, toddlers, preschoolers, and older children, but these guidelines are for adults first.

Even before COVID-19, adults received a “D” grade for overall physical activity, according to the Particip ACTION Report Card on Adult Physical Activity.

Ross suspects that many Canadians are no longer more active, but points out that they don’t need money, equipment, or services to achieve the tips, and improving fitness is a walk in the neighborhood. Increases the amount of time you spend sitting, suggesting that it can come from simple activities such as housework, stair climbing, and resting.

“Not all Canadians who see the guidelines are capable or willing to implement any of the guidelines daily,” he admits.

“One day you couldn’t be as physically active as you wanted, but you reduced your sedentary time. It’s perfect. You couldn’t reduce your sedentary time. .. Take a longer walk around the block or walk the dog a little longer … it’s not just a guideline. It’s an integration of motor behaviors that coexist all day long. “

This report by The Canadian Press was first published on October 15, 2020.