Sitting for long periods of time increases your health risk even if you are physically active. Youth and adults should stand when they can--at least every 30 minutes. For young children, it is also important to limit their time spent sitting (in car seats or strollers) to less than one hour at a time. Sedentary time is any time spent with very little movement. It usually involves sitting, and can include:
- Reading
- Computer time
- Watching television
- Commuting
- Workplace desk jobs
After you eat, sugars and fats get in your blood. Muscles use the sugars and fats as energy. When sitting, muscles use very little energy. The longer you sit, the faster fats and sugars build up in your blood. This strains your body. Having too much fat and sugar in the blood can:
- Lower good (HDL) cholesterol.
- Puts stress on the pancreas.
- Creates insulin resistance.
Over time this may lead to obesity, heart disease, high blood pressure, some cancers, mental health problems and early death.
Screen time
Screen time is time spent on digital screens. This includes televisions, computers, smartphones or tablets.
The Canadian Society for Exercise Physiology recommendations for sedentary time and screen time
| Age group | Recommendations |
|---|
| Infants (less than one year old) |
- Should not be restrained (e.g., in a stroller or high chair) for more than one hour at a time.
- Screen time is not recommended.
|
| Toddlers (one to two-years old) |
- Should not be restrained (e.g., in a stroller or high chair) for more than one hour at a time or sitting for extended periods.
- Sedentary screen time is not recommended for toddlers younger than two years old.
- For toddlers two-years old, sedentary screen time should be no more than one hour – less is better.
|
| Preschoolers (three to four-years old) |
- Should not be restrained (e.g., in a stroller or car seat) for more than one hour at a time or sitting for extended periods.
- Sedentary screen time should be no more than one hour – less is better.
|
| Children (five to 17-years old) |
- Limited sitting for extended periods.
- No more than two hours per day of recreational screen time (e.g., time spent on social media platforms such as Instagram, TikTok, etc.).
|
| Adults (18 and older) |
- Limit sedentary time to eight hours or less and breaking up long periods of sitting as often as possible.
- No more than three hours of recreational screen time.
|
Why is screen time harmful? Screen time is harmful for two reasons:
- People sit for long periods of time with very little movement when using screens.
- Screens can affect young children's development. This is because their brains need feedback and responses. Screens can be informative, but they do not react based on a child's response. If a child finds something funny and laughs, there is no feedback or response from the screen to confirm if laughing was appropriate or not.
Tips for parents to reduce screen time with kids
- Infants can be active through interactive, floor-based play with a caregiver.
- Take children outdoors every day to play.
- Be a role model and enjoy being active with your children.
- Limit time spent sitting in the car and on the bus. On long car rides, plan stops for stretching and active playtime.
- Instead of driving, walk to school with family or friends.
- Keep TVs and computers out of bedrooms.
- Have rules and limits on time spent watching TV or playing video games.
- Instead of screen time in the evening, go for a family walk or bike ride.
Tips to help lower sedentary time
- Stand when you can such as while talking on the phone.
- Fold laundry or clean while watching TV.
- Stand up and stretch every 30 minutes.
- Replace leisure sitting time with going for a walk or being active.
- Plan regular breaks to stand and stretch during travel.
- Keep TVs and computers out of bedrooms.
- Have rules and limits on time spent watching TV or playing video games.
- Choose an app for your computer/phone/device that will notify you to take a break.
Sleep
Sleeping does not count as sedentary time - it's important for your health. Refer to the chart below for more information.
Recommended sleep time by age group
| Age group | Sleep recommendations |
|---|
| Infants (less than one year old) |
- 14 to 17 hours, including naps for those birth to three-months old.
- 12 to 16 hours, including naps for those four to 11-months old.
|
| Toddlers (one to two-years old) |
11 to 14 hours of good quality sleep, including naps, with consistent bedtimes and wake-up times. |
| Preschoolers (three to four-years old) |
10 to 13 hours of good quality sleep, which may include a nap, with consistent bedtimes and wake-up times. |
| Children (five to 17-years old) |
- 9 to 11 hours of uninterrupted sleep per night for those 5 to 13-years old.
- 8 to 10 hours of uninterrupted sleep per night for those 14 to 17-years old.
- Bed and wake-up times should be consistent.
|
| Adults (18 and older) |
7 to 9 hours of good quality sleep on a regular basis, with consistent bed and wake-up times.
|
Create your family media plan! This tool will help your family to think about screen time and create goals and rules that work for your family.
Visit the Canadian Society for Exercise Physiology website to learn more about the 24hr movement guidelines for all ages.
