Lecture 4: Intro to 24-Hr Movement Guidelines

Question 1

What are the 5 first-time observations within the 24-Hour Movement Guidelines for Adults

Answer 1

1. Recognition of health benefits associated with light physical activity
2. Specific recommendations for sedentary behaviour (total and recreational screen time)
3. Removal of 10-min bout requirement for moderate-to-vigorous physical activity
4. Recommendations for sleep duration and quality
5. That the composition of movement behaviours across the entire 24-hour day is associated with health

Question 2

What is the Principle Assertion in the 24-hr guidelines?

Answer 2

By doing one and increasing another in isolation is not optimal

• The time you alight to all, matters, the whole day matters
• Changing proportions leads to increased health

Question 3

What is the recommendation for MVPA?

Answer 3

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

• Muscle-strengthening activities using major muscle groups at least twice a week
• Physical activities that challenge balance (65 years and older)

Question 4

What is the recommendation for LPA?

Answer 4

Several hours of light physical activities, including standing

Question 5

What is the recommendation for sedentary? What 2 things does it include?

Answer 5

Limit 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

Question 6

What is the recommendation for sleep for adults 18-64 and 65 years and older?

Answer 6

Adults 18 -64 Years:
-Get 7-9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times

Adults 65 years and older:
-Get 7-8 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times

Question 7

T/F: The 24-hour movement behaviour composition is associated with a variety of health outcomes

Answer 7

True

Question 8

What are the 3 key messages on the face page?

Answer 8

1. For health benefits, adults should be physically active each day, minimize sedentary behaviour, and achieve sufficient sleep
2. Replacing sedentary behaviour with additional physical activity and trading light physical activity for more moderate to vigorous PA, while preserving sufficient sleep, can provide greater health benefits
3. Progressing towards any of these targets will result in some health benefits

Question 9

3 Implications for Public Health

Answer 9

Integration of movement behaviours provides unique opportunities to:
○ Reduce the risk of lifestyle-based disease for all Canadian adults
○ Empower the many Canadians who cannot meet a single guideline recommendation
○ Engage in movement behaviours in a way that reflect and respect the individuality and personal preferences

Question 10

What is the recommendation for balance and functional training?

Answer 10

• Adults aged 65 years and older, a healthy 24 hours includes physical activities that challenge balance
• There is no recommendation related to balance and functional training in adults aged 18 to 64.

Question 11

What is the recommendation for Integration of Movement Behaviours?

Answer 11

• For health benefits adults should be physically active each day, minimize sedentary behaviour, and achieve sufficient sleep
• Replacing sedentary behaviour with additional physical activity and trading light PA for more MVPA, while preserving sufficient sleep, can provide greater health benefits

Question 12

What is the recommendation for Resistance Training?

Answer 12

For adults 18-64 a healthy 24-hour day includes:
-Muscle strengthening activities using major muscle groups at least twice a week
For adults 65 or older a health 24-hour day includes:
-Muscle strengthening activities using major muscle groups at least twice a week

Question 13

What are the health implications that derive from MVPA and LPA recommendations?

Answer 13

• Encouraging participation in MVPA of any length provides additional options for adults of all ages which facilitates engagement, and promotes opportunities to increase movement behaviour
• Relevant for individuals who may be unable or unwilling to engage in MVPA bouts that are >10 mins in duration

Question 14

Describe the dose-response relationship between MVPA and Health outcomes

Answer 14

There is no lower threshold for benefits and any amount of MVPA counts

Question 15

Describe the Major Differences between the Canadian and US recommendations for MVPA

Answer 15

1. Gaps identified included systematic reviews to consider relationships between LPA, standing, resistance exercise, balance exercise, acute exercise, and exercise frequency of MVPA and health outcomes
2. CP conducted 2 additional systematic for sleep timing and consistent and integrated movement behaviours
3. US: least 150 to 300 min per week of moderate-intensity physical activity, 75 to 150 min of vigorous-intensity physical activity, or an equivalent combination of MVPA
   Canada: regardless of age, adults should strive to accumulate at least 150 min of MVPA per week
4. US: did not identify specific threshold values for daily sedentary behaviour or recreational screen time.
   Canada: Eight hours/day, break up long periods of sitting as long as possible