[\/et_pb_text][et_pb_text disabled_on=”off|off|off” _builder_version=”4.18.0″ _module_preset=”default” text_font=”Vollkorn||||||||” text_text_color=”#383838″ text_font_size=”20px” text_line_height=”30px” width=”100%” max_width=”565px” max_width_tablet=”” max_width_phone=”100%” max_width_last_edited=”on|desktop” text_font_size_tablet=”18px” text_font_size_phone=”16px” text_font_size_last_edited=”on|phone” text_line_height_tablet=”30px” text_line_height_phone=”26px” text_line_height_last_edited=”on|phone” text_orientation_tablet=”” text_orientation_phone=”center” text_orientation_last_edited=”on|phone” locked=”off” global_colors_info=”{}”]Following the guidelines can help you obtain health benefits and live your best live![\/et_pb_text][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.18.0″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||” custom_css_main_element_last_edited=”on|tablet” custom_css_main_element_tablet=”width: 50% !important;padding-left: 30px;” custom_css_main_element_phone=”width: 100% !important;padding-left: 0;”][et_pb_image src=”https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/adult-guideline.png” alt=”Man holding a bike’s front and rear” title_text=”Man holding a bike’s front and rear” show_bottom_space=”off” align_tablet=”left” align_phone=”center” align_last_edited=”on|phone” _builder_version=”4.18.0″ _module_preset=”default” max_width_tablet=”500px” max_width_phone=”400px” max_width_last_edited=”off|desktop” module_alignment=”center” max_height_tablet=”” max_height_phone=”280px” max_height_last_edited=”on|tablet” custom_margin=”||0px||false|false” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row admin_label=”Empty Row” _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ custom_padding_last_edited=”on|desktop” admin_label=”Social Section” module_class=”social_share_sec FR_ss_sec” _builder_version=”4.22.1″ _module_preset=”default” background_color=”RGBA(255,255,255,0)” z_index=”9″ custom_margin=”||-66px||false|false” custom_margin_tablet=”||-55px||false|false” custom_margin_phone=”||-40px||false|false” custom_margin_last_edited=”on|phone” custom_padding=”0px|36px|0px|36px|true|true” custom_padding_tablet=”0px||0px||true|true” custom_padding_phone=”0px||0px||true|true” custom_css_main_element=”display: flex;” global_module=”288685″ locked=”off” collapsed=”off” global_colors_info=”{}”][et_pb_row _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.18.0″ _module_preset=”default” transform_translate=”0px|-50%” transform_translate_linked=”off” custom_css_main_element=”display: flex; flex-wrap: wrap; justify-content: center;” global_colors_info=”{}”][et_pb_text admin_label=”Social” module_class=”big_icon” _builder_version=”4.18.0″ _module_preset=”default” custom_margin=”-10px||||false|false” locked=”off” global_colors_info=”{}”]<\/p>\n
- \n
- <\/i><\/a><\/li>\n
- <\/i><\/a><\/li>\n
- <\/i><\/a><\/li> \n
- <\/i><\/a>\n <\/li>
- <\/i>\n<\/a>\n <\/li><\/ul>\n <\/div>\n \n
[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ module_class=”program_subscribe_sec” _builder_version=”4.17.6″ _module_preset=”default” locked=”off” global_colors_info=”{}”][et_pb_row column_structure=”1_3,1_3,1_3″ gutter_width=”2″ _builder_version=”4.17.6″ _module_preset=”default” custom_margin=”||0px||false|false” custom_margin_tablet=”||||false|false” custom_margin_phone=”||||false|false” custom_margin_last_edited=”on|phone” locked=”off” global_colors_info=”{}”][et_pb_column type=”1_3″ _builder_version=”4.17.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_blurb title=” Move more” image=”https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/07\/bff1fc5c-c592-493a-b262-2c4023052518_Icon-Colour-Sneaker.png” alt=”sweat” image_icon_width=”180px” _builder_version=”4.18.0″ _module_preset=”default” header_level=”h3″ header_text_color=”gcid-8631e009-d1f3-44de-bc6d-44478a5466b1″ header_font_size=”24px” body_font=”|600|||||||” body_text_color=”#474747″ text_orientation=”center” header_font_size_tablet=”22px” header_font_size_phone=”22px” header_font_size_last_edited=”on|tablet” body_font_size_tablet=”16px” body_font_size_phone=”16px” body_font_size_last_edited=”on|phone” global_colors_info=”{%22gcid-8631e009-d1f3-44de-bc6d-44478a5466b1%22:%91%22header_text_color%22%93}”][\/et_pb_blurb][\/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.17.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_blurb title=” Reduce sedentary time” image=”https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/07\/c256961f-a872-4f5c-9e4e-b312603ac0ac_Icon-Colour-Screen.png” alt=”step” image_icon_width=”180px” _builder_version=”4.17.6″ _module_preset=”default” header_level=”h3″ header_text_color=”gcid-8631e009-d1f3-44de-bc6d-44478a5466b1″ header_font_size=”24px” body_font=”|600|||||||” body_text_color=”#474747″ text_orientation=”center” header_font_size_tablet=”22px” header_font_size_phone=”22px” header_font_size_last_edited=”on|tablet” body_font_size_tablet=”16px” body_font_size_phone=”16px” body_font_size_last_edited=”on|phone” locked=”off” global_colors_info=”{%22gcid-8631e009-d1f3-44de-bc6d-44478a5466b1%22:%91%22header_text_color%22%93}”][\/et_pb_blurb][\/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.17.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_blurb title=”Sleep well” image=”https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/07\/3692d58b-3a86-44dd-a0f5-c79cf0c3669c_Icon-Colour-Moon.png” alt=”sleep” image_icon_width=”180px” _builder_version=”4.17.6″ _module_preset=”default” header_level=”h3″ header_text_color=”gcid-8631e009-d1f3-44de-bc6d-44478a5466b1″ header_font_size=”24px” body_font=”|600|||||||” body_text_color=”#474747″ text_orientation=”center” header_font_size_tablet=”22px” header_font_size_phone=”22px” header_font_size_last_edited=”on|tablet” body_font_size_tablet=”16px” body_font_size_phone=”16px” 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animation_direction=”left” animation_duration=”700ms” global_colors_info=”{}”][et_pb_image src=”https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/08\/move-more.jpeg” alt=”Senior couple riding bikes” title_text=”Senior couple riding bikes” align_tablet=”center” align_phone=”center” align_last_edited=”on|tablet” _builder_version=”4.18.0″ _module_preset=”default” border_radii=”on|20px|20px|20px|20px” global_colors_info=”{}” header_2_font_size_tablet=”40px” header_2_font_size_phone=”38px” header_2_font_size_last_edited=”on|phone” header_2_line_height_tablet=”42px” header_2_line_height_phone=”42px” header_2_line_height_last_edited=”on|tablet”][\/et_pb_image][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.18.0″ _module_preset=”default” custom_padding=”|||25px|false|false” custom_padding_tablet=”|||0px|false|false” custom_padding_phone=”|||0px|false|false” custom_padding_last_edited=”on|tablet” animation_style=”slide” animation_direction=”right” animation_duration=”700ms” global_colors_info=”{}”][et_pb_text _builder_version=”4.17.6″ _module_preset=”default” header_2_text_color=”#4e2683″ header_2_font_size=”50px” custom_margin=”||0px||false|false” header_2_font_size_tablet=”40px” header_2_font_size_phone=”38px” header_2_font_size_last_edited=”on|phone” header_2_line_height_tablet=”” header_2_line_height_phone=”” header_2_line_height_last_edited=”on|phone” locked=”off” global_colors_info=”{}”]<\/p>\n
Move More<\/h2>\n
[\/et_pb_text][et_pb_text _builder_version=”4.17.6″ _module_preset=”default” text_font=”|600|||||||” text_text_color=”#474747″ text_font_size=”20px” text_line_height=”30px” width=”100%” module_alignment=”center” custom_padding=”20px||||false|false” custom_padding_tablet=”16px||||false|false” custom_padding_phone=”16px||||false|false” custom_padding_last_edited=”on|phone” text_font_size_tablet=”18px” text_font_size_phone=”18px” text_font_size_last_edited=”on|phone” text_line_height_tablet=”30px” text_line_height_phone=”22px” text_line_height_last_edited=”on|phone” locked=”off” global_colors_info=”{%22gcid-8631e009-d1f3-44de-bc6d-44478a5466b1%22:%91%22header_3_text_color%22,%22header_3_text_color%22%93}”]<\/p>\n
Add movement throughout your day, including a variety of types and intensities of physical activity<\/a>:<\/p>\n
- \n
- At least 150 minutes of moderate to vigorous physical activity per week<\/li>\n
- Muscle strengthening activities at least twice a week<\/li>\n
- Several hours of light physical activity, including standing<\/li>\n<\/ul>\n
[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ module_class=”program_subscribe_sec” _builder_version=”4.17.6″ _module_preset=”default” background_enable_color=”off” locked=”off” global_colors_info=”{%22gcid-179143ea-0155-4f92-a55d-e8a7ac8caf2d%22:%91%22background_color%22%93}”][et_pb_row column_structure=”1_2,1_2″ gutter_width=”2″ make_equal=”on” custom_padding_last_edited=”on|tablet” _builder_version=”4.18.0″ _module_preset=”default” module_alignment=”center” custom_padding_tablet=”0px||0px||false|false” custom_padding_phone=”0px||0px||false|false” animation_style=”fade” animation_duration=”700ms” custom_css_main_element=”margin: auto;” locked=”off” global_colors_info=”{}” custom_css_main_element_last_edited=”on|tablet” custom_css_main_element_tablet=”display: flex;flex-wrap: wrap;flex-direction: column-reverse;” custom_css_main_element_phone=”display: flex;flex-wrap: wrap;flex-direction: column-reverse;”][et_pb_column type=”1_2″ _builder_version=”4.18.0″ _module_preset=”default” animation_style=”slide” animation_direction=”left” animation_duration=”700ms” custom_css_main_element=”margin: auto;” global_colors_info=”{}”][et_pb_text _builder_version=”4.18.0″ _module_preset=”default” header_2_text_color=”#4e2683″ header_2_font_size=”50px” custom_margin=”||0px||false|false” header_2_font_size_tablet=”40px” header_2_font_size_phone=”38px” header_2_font_size_last_edited=”on|phone” header_2_line_height_tablet=”” header_2_line_height_phone=”” header_2_line_height_last_edited=”on|phone” locked=”off” global_colors_info=”{}”]<\/p>\n
Reduce Sedentary Time<\/h2>\n
[\/et_pb_text][et_pb_text _builder_version=”4.17.6″ _module_preset=”default” text_font=”|600|||||||” text_text_color=”#474747″ text_font_size=”20px” text_line_height=”30px” width=”100%” module_alignment=”center” custom_padding=”20px||||false|false” custom_padding_tablet=”16px||||false|false” custom_padding_phone=”16px||||false|false” custom_padding_last_edited=”on|phone” text_font_size_tablet=”18px” text_font_size_phone=”18px” text_font_size_last_edited=”on|phone” text_line_height_tablet=”30px” text_line_height_phone=”22px” text_line_height_last_edited=”on|phone” locked=”off” global_colors_info=”{%22gcid-8631e009-d1f3-44de-bc6d-44478a5466b1%22:%91%22header_3_text_color%22%93}”]<\/p>\n
Limit sedentary time to 8 hours or less:<\/p>\n
- \n
- No more than 3 hours of recreational screen time<\/a> per day<\/li>\n
- Break up long periods of sitting as often as possible<\/li>\n<\/ul>\n
[\/et_pb_text][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.18.0″ _module_preset=”default” custom_padding_tablet=”||30px||false|false” custom_padding_phone=”||30px||false|false” custom_padding_last_edited=”on|tablet” animation_style=”slide” animation_direction=”right” animation_duration=”700ms” global_colors_info=”{}”][et_pb_image src=”https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/08\/sedentary-time-1.jpeg” alt=”Man jumping rope” title_text=”Man jumping rope” align=”right” align_tablet=”center” align_phone=”center” align_last_edited=”on|phone” _builder_version=”4.18.0″ _module_preset=”default” custom_margin_tablet=”20px||||false|false” custom_margin_phone=”20px||||false|false” custom_margin_last_edited=”on|tablet” border_radii=”on|20px|20px|20px|20px” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ module_class=”program_subscribe_sec” _builder_version=”4.17.6″ _module_preset=”default” background_color=”gcid-179143ea-0155-4f92-a55d-e8a7ac8caf2d” locked=”off” global_colors_info=”{%22gcid-179143ea-0155-4f92-a55d-e8a7ac8caf2d%22:%91%22background_color%22%93}”][et_pb_row column_structure=”1_2,1_2″ gutter_width=”2″ _builder_version=”4.18.0″ _module_preset=”default” animation_direction=”left” custom_css_main_element=”display:flex;||flex-wrap:wrap;||align-items:center;” locked=”off” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.18.0″ _module_preset=”default” custom_padding=”|25px|||false|false” custom_padding_tablet=”|0px|||false|false” custom_padding_phone=”|0px|||false|false” custom_padding_last_edited=”on|tablet” animation_style=”slide” animation_direction=”left” animation_duration=”700ms” global_colors_info=”{}”][et_pb_image src=”https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/08\/sleep-well.jpeg” alt=”Girl in bed turning off the alarm clock” title_text=”Girl in bed turning off the alarm clock” align_tablet=”center” align_phone=”center” align_last_edited=”on|tablet” _builder_version=”4.18.0″ _module_preset=”default” border_radii=”on|20px|20px|20px|20px” global_colors_info=”{}” header_2_font_size_tablet=”40px” header_2_font_size_phone=”38px” header_2_font_size_last_edited=”on|phone” header_2_line_height_tablet=”42px” header_2_line_height_phone=”42px” header_2_line_height_last_edited=”on|tablet”][\/et_pb_image][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.18.0″ _module_preset=”default” custom_padding=”|||25px|false|false” custom_padding_tablet=”|||0px|false|false” custom_padding_phone=”|||0px|false|false” custom_padding_last_edited=”on|tablet” animation_style=”slide” animation_direction=”right” animation_duration=”700ms” global_colors_info=”{}”][et_pb_text _builder_version=”4.18.0″ _module_preset=”default” header_2_text_color=”#4e2683″ header_2_font_size=”50px” custom_margin=”||0px||false|false” header_2_font_size_tablet=”40px” header_2_font_size_phone=”38px” header_2_font_size_last_edited=”on|phone” header_2_line_height_tablet=”” header_2_line_height_phone=”” header_2_line_height_last_edited=”on|phone” text_orientation_tablet=”center” text_orientation_phone=”center” text_orientation_last_edited=”on|tablet” locked=”off” global_colors_info=”{}”]<\/p>\n
Sleep Well<\/h2>\n
[\/et_pb_text][et_pb_text _builder_version=”4.18.0″ _module_preset=”default” text_font=”|600|||||||” text_text_color=”#474747″ text_font_size=”20px” text_line_height=”30px” width=”100%” module_alignment=”center” custom_padding=”20px||||false|false” custom_padding_tablet=”16px||||false|false” custom_padding_phone=”16px||||false|false” custom_padding_last_edited=”on|phone” text_font_size_tablet=”18px” text_font_size_phone=”18px” text_font_size_last_edited=”on|phone” text_line_height_tablet=”30px” text_line_height_phone=”22px” text_line_height_last_edited=”on|phone” text_orientation_tablet=”center” text_orientation_phone=”center” text_orientation_last_edited=”on|tablet” locked=”off” global_colors_info=”{%22gcid-8631e009-d1f3-44de-bc6d-44478a5466b1%22:%91%22header_3_text_color%22,%22header_3_text_color%22%93}”]<\/p>\n
Set yourself up for 7 to 9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times<\/p>\n
[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ module_class=”program_subscribe_sec” _builder_version=”4.17.6″ _module_preset=”default” background_enable_color=”off” locked=”off” global_colors_info=”{}”][et_pb_row column_structure=”1_2,1_2″ gutter_width=”2″ make_equal=”on” custom_padding_last_edited=”on|phone” _builder_version=”4.18.0″ _module_preset=”default” max_width=”1170px” custom_padding=”0px||||false|false” custom_padding_tablet=”0px||||false|false” custom_padding_phone=”0px||||false|false” animation_style=”fade” animation_duration=”700ms” locked=”off” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.18.0″ _module_preset=”default” custom_css_main_element=”display: flex;flex-direction: column;justify-content: center” global_colors_info=”{}”][et_pb_text admin_label=”Title” _builder_version=”4.17.6″ _module_preset=”default” header_2_text_color=”#4e2683″ header_2_font_size=”50px” header_2_font_size_tablet=”40px” header_2_font_size_phone=”38px” header_2_font_size_last_edited=”on|phone” header_2_line_height_tablet=”” header_2_line_height_phone=”” header_2_line_height_last_edited=”on|phone” locked=”off” global_colors_info=”{}”]<\/p>\n
Following the 24-Hour Movement Guidelines can help you:<\/h2>\n
[\/et_pb_text][et_pb_text _builder_version=”4.17.6″ _module_preset=”default” text_font=”|600|||||||” text_text_color=”#474747″ text_font_size=”20px” text_line_height=”30px” width=”100%” module_alignment=”center” custom_padding=”20px||||false|false” custom_padding_tablet=”16px||||false|false” custom_padding_phone=”16px||||false|false” custom_padding_last_edited=”on|phone” text_font_size_tablet=”18px” text_font_size_phone=”18px” text_font_size_last_edited=”on|phone” text_line_height_tablet=”30px” text_line_height_phone=”22px” text_line_height_last_edited=”on|phone” locked=”off” global_colors_info=”{}”]<\/p>\n
- \n
- Increase overall fitness<\/li>\n
- Improve mental health and well-being<\/li>\n
- Strengthen muscles and bones<\/li>\n
- Reduce the risk of chronic disease<\/a><\/li>\n<\/ul>\n
[\/et_pb_text][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.18.0″ _module_preset=”default” text_font=”|600|||||||” text_text_color=”#474747″ text_font_size=”20px” text_line_height=”30px” header_2_text_color=”gcid-8631e009-d1f3-44de-bc6d-44478a5466b1″ width=”100%” module_alignment=”center” custom_padding=”||||false|false” custom_padding_tablet=”||||false|false” custom_padding_phone=”||||false|false” custom_padding_last_edited=”off|phone” text_font_size_tablet=”18px” text_font_size_phone=”18px” text_font_size_last_edited=”on|phone” text_line_height_tablet=”30px” text_line_height_phone=”22px” text_line_height_last_edited=”on|phone” text_orientation_tablet=”center” text_orientation_phone=”center” text_orientation_last_edited=”on|phone” global_colors_info=”{%22gcid-8631e009-d1f3-44de-bc6d-44478a5466b1%22:%91%22header_2_text_color%22%93}”]<\/p>\n
Let’s talk intensity<\/h2>\n
Moderate to vigorous physical activity is movement that is intense enough to increase your heart rate and elevate your body temperature (e.g., running, jumping rope, tennis, swimming). Light physical activity is movement that does not result in sweating or shortness of breath (e.g. slow walking, stretching, light gardening).<\/p>\n
Moving muscles and building bones<\/h2>\n
Muscle-strengthening activities are those that increase skeletal muscle strength, power, endurance and mass (e.g., strength training, resistance training and heavy gardening involving digging or shovelling).<\/p>\n
Bone-strengthening activities produce an impact or tension force on the bones that promotes bone growth and strength (e.g., running, jumping rope and lifting weights).<\/p>\n
[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ module_class=”program_subscribe_sec” _builder_version=”4.17.6″ _module_preset=”default” background_color=”#edf7fc” locked=”off” global_colors_info=”{}”][et_pb_row custom_padding_last_edited=”on|tablet” _builder_version=”4.17.6″ _module_preset=”default” max_width=”930px” custom_padding=”0px||50px||false|false” custom_padding_tablet=”0px||30px||false|false” custom_padding_phone=”0px||30px||false|false” locked=”off” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.17.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.18.0″ _module_preset=”default” header_2_text_color=”#4e2683″ header_2_font_size=”50px” text_orientation=”center” animation_style=”fade” animation_duration=”700ms” header_2_text_align_tablet=”center” header_2_text_align_phone=”center” header_2_text_align_last_edited=”on|tablet” header_2_font_size_tablet=”40px” header_2_font_size_phone=”38px” header_2_font_size_last_edited=”on|phone” header_2_line_height_tablet=”” header_2_line_height_phone=”” header_2_line_height_last_edited=”on|phone” locked=”off” global_colors_info=”{}”]<\/p>\n
Tools & Resources<\/h2>\n
[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”1_3,1_3,1_3″ module_class=”toggle_guideline_box-hover” _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”1_3″ _builder_version=”4.17.6″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.17.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_toggle title=”General Resources” open_toggle_text_color=”#FFFFFF” open_toggle_background_color=”#FFFFFF” closed_toggle_background_color=”#FFFFFF” icon_color=”#4e2683″ toggle_icon=”3||divi||400″ use_icon_font_size=”on” icon_font_size=”40px” open_icon_color=”#FFFFFF” open_toggle_icon=”2||divi||400″ open_use_icon_font_size=”on” open_icon_font_size=”40px” module_class=”toggle_guideline_box” _builder_version=”4.18.0″ _module_preset=”default” title_text_color=”#4e2683″ title_font_size=”20px” body_link_text_color=”#4e2683″ text_orientation=”left” width_tablet=”100%” width_phone=”100%” width_last_edited=”on|tablet” max_width_tablet=”500px” max_width_phone=”500px” max_width_last_edited=”on|tablet” custom_margin=”|20px|0px|20px|false|false” custom_margin_tablet=”|auto|30px|auto|false|false” custom_margin_phone=”|0px||0px|false|false” custom_margin_last_edited=”on|phone” custom_padding=”||||false|false” module_alignment_tablet=”center” module_alignment_phone=”center” module_alignment_last_edited=”on|tablet” border_radii=”on|20px|20px|20px|20px” border_width_all=”0px” border_style_all=”none” box_shadow_style=”preset1″ global_colors_info=”{}” body_link_text_color__hover_enabled=”on|hover” body_link_text_color__hover=”#c15608″]<\/p>\n
- \n
- Poster (PDF)<\/a><\/li>\n
- Guidelines for Adults 18-64 (PDF)<\/a><\/li>\n
- Infographics (ZIP)<\/a><\/li>\n
- Communications Toolkit (ZIP)<\/a><\/li>\n
- N.L. Infographics<\/a><\/li>\n
- N.L. Communications Toolkit<\/a><\/li>\n<\/ul>\n
[\/et_pb_toggle][\/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.17.6″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Partners & Funders” module_class=”partners_funders_sec” _builder_version=”4.17.6″ _module_preset=”default” background_enable_color=”off” custom_padding=”70px|36px|70px|36px|true|true” custom_padding_tablet=”50px||60px||false|true” custom_padding_phone=”50px||60px||false|true” locked=”off” global_colors_info=”{%22gcid-179143ea-0155-4f92-a55d-e8a7ac8caf2d%22:%91%22background_color%22%93}”][et_pb_row custom_padding_last_edited=”on|tablet” _builder_version=”4.17.6″ _module_preset=”default” custom_padding=”0px||50px||false|false” custom_padding_tablet=”0px||30px||false|false” custom_padding_phone=”0px||30px||false|false” locked=”off” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.17.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.18.0″ _module_preset=”default” header_2_text_color=”#4e2683″ header_2_font_size=”50px” text_orientation=”center” animation_style=”fade” animation_duration=”700ms” header_2_font_size_tablet=”40px” header_2_font_size_phone=”38px” header_2_font_size_last_edited=”on|phone” header_2_line_height_tablet=”” header_2_line_height_phone=”” header_2_line_height_last_edited=”on|phone” locked=”off” global_colors_info=”{}”]<\/p>\n
<\/span>Partners & Funders<\/h2>\n
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Need the guidelines for another age group?<\/h2>\n
[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”1_3,1_3,1_3″ make_equal=”on” custom_padding_last_edited=”off|phone” disabled_on=”on|on|on” module_class=”years_box_row” _builder_version=”4.18.0″ _module_preset=”default” max_width=”1434px” custom_margin=”||||false|false” custom_margin_tablet=”||||false|false” custom_margin_phone=”||||false|false” custom_margin_last_edited=”on|desktop” custom_padding=”0px||||false|false” disabled=”on” saved_tabs=”all” locked=”off” global_colors_info=”{}”][et_pb_column type=”1_3″ _builder_version=”4.17.4″ _module_preset=”default” background_enable_color=”off” custom_padding=”|10px||10px|false|false” custom_padding_tablet=”|5px|10px|5px|false|false” custom_padding_phone=”|5px|10px|5px|false|false” custom_padding_last_edited=”on|tablet” custom_css_main_element=”margin: 0 10″ global_colors_info=”{}”][et_pb_blurb title=”0 – 4 Years” url=”https:\/\/ecsdev.participaction.com\/benefits-and-guidelines\/early-years-0-to-4\/” 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global_colors_info=”{}”][\/et_pb_blurb][\/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.17.4″ _module_preset=”default” background_enable_color=”off” custom_padding=”|10px||10px|false|false” custom_padding_tablet=”|5px|10px|5px|false|false” custom_padding_phone=”|5px|10px|5px|false|false” custom_padding_last_edited=”on|tablet” custom_css_main_element=”margin: 0 10″ global_colors_info=”{}”][et_pb_blurb title=”5 – 17 Years” url=”https:\/\/ecsdev.participaction.com\/benefits-and-guidelines\/children-and-youth-age-5-to-17\/” image=”https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/08\/image-years5-17.png” content_max_width=”100%” image_icon_width_tablet=”70px” image_icon_width_phone=”60px” image_icon_width_last_edited=”on|tablet” module_class=”blurb_title45 blurb_title_hover” _builder_version=”4.18.0″ _module_preset=”default” header_text_color=”#50287d” header_font_size=”45px” background_color=”#fbecc6″ text_orientation=”center” min_height=”205px” height=”100%” custom_padding=”20px|15px|40px|15px|false|false” custom_padding_tablet=”||20px||false|false” custom_padding_phone=”||20px||false|false” custom_padding_last_edited=”on|tablet” animation_style=”slide” animation_duration=”700ms” link_option_url=”https:\/\/ecsdev.participaction.com\/benefits-and-guidelines\/children-and-youth-age-5-to-17\/” header_font_size_tablet=”30px” header_font_size_phone=”24px” header_font_size_last_edited=”on|phone” custom_css_blurb_image=”padding-bottom: 20px;” border_radii=”on|20px|20px|20px|20px” locked=”off” global_colors_info=”{}”][\/et_pb_blurb][\/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.17.4″ _module_preset=”default” background_enable_color=”off” custom_padding=”|10px||10px|false|false” custom_padding_tablet=”|5px|10px|5px|false|false” custom_padding_phone=”|5px|10px|5px|false|false” custom_padding_last_edited=”on|tablet” custom_css_main_element=”margin: 0 10″ global_colors_info=”{}”][et_pb_blurb title=”65+ Years” url=”https:\/\/ecsdev.participaction.com\/benefits-and-guidelines\/adults-65-plus\/” image=”https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/08\/image-years65.png” content_max_width=”100%” image_icon_width_tablet=”110px” image_icon_width_phone=”84px” image_icon_width_last_edited=”on|tablet” module_class=”blurb_title45 blurb_title_hover” _builder_version=”4.18.0″ _module_preset=”default” header_text_color=”#50287d” header_font_size=”45px” background_color=”#f8cd79″ text_orientation=”center” min_height=”205px” height=”100%” custom_padding=”20px|15px|40px|15px|false|false” custom_padding_tablet=”20px|15px|40px|15px|false|false” custom_padding_phone=”||20px||false|false” custom_padding_last_edited=”on|phone” animation_style=”slide” animation_duration=”700ms” link_option_url=”https:\/\/ecsdev.participaction.com\/benefits-and-guidelines\/adults-65-plus\/” header_font_size_tablet=”30px” header_font_size_phone=”24px” header_font_size_last_edited=”on|phone” custom_css_blurb_image=”padding-bottom: 20px;” border_radii=”on|20px|20px|20px|20px” locked=”off” global_colors_info=”{}”][\/et_pb_blurb][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”1_3,1_3,1_3″ make_equal=”on” custom_padding_last_edited=”off|phone” disabled_on=”off|off|off” module_class=”years_box_row” _builder_version=”4.18.0″ _module_preset=”default” max_width=”1434px” custom_margin=”||||false|false” custom_margin_tablet=”||||false|false” custom_margin_phone=”||||false|false” custom_margin_last_edited=”on|desktop” custom_padding=”0px||||false|false” saved_tabs=”all” locked=”off” global_colors_info=”{}”][et_pb_column type=”1_3″ _builder_version=”4.18.0″ _module_preset=”default” background_enable_color=”off” custom_padding=”|10px||10px|false|false” custom_padding_tablet=”|5px|10px|5px|false|false” custom_padding_phone=”|5px|10px|5px|false|false” custom_padding_last_edited=”on|tablet” custom_css_main_element=”margin: 0 10″ global_colors_info=”{}”][et_pb_blurb title=”0 – 4 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Infants, toddlers and preschoolers need to move, sleep and sit the right amounts.<\/p>\n
Read More <\/a><\/p>\n
[\/et_pb_blurb][\/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.18.0″ _module_preset=”default” background_enable_color=”off” custom_padding=”|10px||10px|false|false” custom_padding_tablet=”|5px|10px|5px|false|false” custom_padding_phone=”|5px|10px|5px|false|false” custom_padding_last_edited=”on|tablet” custom_css_main_element=”margin: 0 10″ global_colors_info=”{}”][et_pb_blurb title=”5 – 17 Years” url=”\/the-science\/benefits-and-guidelines\/children-and-youth-age-5-to-17\/” image=”https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/Athletic-Teen-Girl-Playing-Soccer-Ball-1.png” alt=”Athletic Teen Girl Playing Soccer Ball” icon_placement_tablet=”” icon_placement_phone=”” icon_placement_last_edited=”on|tablet” module_class=”blurb_title45″ _builder_version=”4.18.0″ _module_preset=”default” header_text_color=”#50287d” header_font_size=”45px” header_line_height=”38px” body_font=”|500|||||||” body_text_color=”#474747″ background_color=”#fbecc6″ image_icon_custom_padding=”||20px||false|false” text_orientation=”center” min_height=”205px” height=”100%” custom_padding=”20px|15px|30px|15px|false|true” animation_style=”slide” animation_duration=”700ms” header_font_size_tablet=”30px” header_font_size_phone=”16px” header_font_size_last_edited=”on|phone” header_line_height_tablet=”26px” header_line_height_phone=”14px” header_line_height_last_edited=”on|desktop” body_font_size_tablet=”” body_font_size_phone=”” body_font_size_last_edited=”on|desktop” body_line_height_tablet=”” body_line_height_phone=”” body_line_height_last_edited=”on|tablet” custom_css_blurb_title=”padding-bottom:30px;” border_radii=”on|20px|20px|20px|20px” global_colors_info=”{}” header_text_color__hover_enabled=”on|hover” header_text_color__hover=”#c15608″ custom_css_blurb_title_last_edited=”on|phone” custom_css_blurb_title_tablet=”padding-bottom:20px;” custom_css_blurb_title_phone=”padding-bottom:10px;”]<\/p>\n
Guidelines encourage kids to sweat, step, sleep and sit the right amounts each day.<\/p>\n
Read More<\/a><\/p>\n
[\/et_pb_blurb][\/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.17.4″ _module_preset=”default” background_enable_color=”off” custom_padding=”|10px||10px|false|false” custom_padding_tablet=”|5px|10px|5px|false|false” custom_padding_phone=”|5px|10px|5px|false|false” custom_padding_last_edited=”on|tablet” custom_css_main_element=”margin: 0 10″ global_colors_info=”{}”][et_pb_blurb title=”65+ Years” url=”\/the-science\/benefits-and-guidelines\/adults-65-plus\/” image=”https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/08\/image-years65.png” icon_placement_tablet=”” icon_placement_phone=”” icon_placement_last_edited=”on|tablet” module_class=”blurb_title45″ _builder_version=”4.18.0″ _module_preset=”default” header_text_color=”#50287d” header_font_size=”45px” header_line_height=”38px” body_font=”|500|||||||” body_text_color=”#474747″ background_color=”#f8cd79″ image_icon_custom_padding=”||20px||false|false” text_orientation=”center” min_height=”205px” height=”100%” custom_padding=”20px|15px|30px|15px|false|true” animation_style=”slide” animation_duration=”700ms” header_font_size_tablet=”30px” header_font_size_phone=”16px” header_font_size_last_edited=”on|phone” header_line_height_tablet=”26px” header_line_height_phone=”14px” header_line_height_last_edited=”on|desktop” body_font_size_tablet=”” body_font_size_phone=”” body_font_size_last_edited=”on|phone” body_line_height_tablet=”” body_line_height_phone=”” body_line_height_last_edited=”on|tablet” custom_css_blurb_title=”padding-bottom:30px;” border_radii=”on|20px|20px|20px|20px” global_colors_info=”{}” header_text_color__hover_enabled=”on|hover” header_text_color__hover=”#c15608″ custom_css_blurb_title_last_edited=”on|phone” custom_css_blurb_title_tablet=”padding-bottom:20px;” custom_css_blurb_title_phone=”padding-bottom:10px;”]<\/p>\n
Guidelines to help older adults move more, reduce sedentary time, and sleep well.<\/p>\n
Read More<\/a><\/p>\n
[\/et_pb_blurb][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"
Adults: Ages 18-64Following the guidelines can help you obtain health benefits and live your best live!Make your whole day matterFor health benefits, adults aged 18-64 years should be physically active each day, minimize sedentary time, and achieve sufficient sleep.Adults: Ages 18-64Following the guidelines can help you obtain health benefits and live your best live! <\/p>
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- <\/i>\n<\/a>\n <\/li><\/ul>\n <\/div>\n Move MoreAdd […]\n","protected":false},"author":7,"featured_media":0,"parent":265761,"menu_order":1,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"
24-Hour Movement Guidelines for adults: Ages 18-64<\/h2>\r\nFollowing the guidelines can help you obtain health benefits and live your best live!\r\n\r\n\u00a0\r\n
Make your whole day matter<\/h2>\r\n
\r\n\r\nFor health benefits, adults aged 18-64 years should be physically active each day, minimize sedentary time, and achieve sufficient sleep.<\/p>\r\n\r\n
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\r\n ![\"\"](\"https:\/\/images.prismic.io\/participaction\/bff1fc5c-c592-493a-b262-2c4023052518_Icon+-+Colour+-+Sneaker.png?auto=compress,format\")
<\/td>\r\n![\"\"](\"https:\/\/images.prismic.io\/participaction\/c256961f-a872-4f5c-9e4e-b312603ac0ac_Icon+-+Colour+-+Screen.png?auto=compress,format\")
<\/td>\r\n![\"\"](\"https:\/\/images.prismic.io\/participaction\/3692d58b-3a86-44dd-a0f5-c79cf0c3669c_Icon+-+Colour+-+Moon.png?auto=compress,format\")
<\/td>\r\n<\/tr>\r\n\r\n Move more<\/span><\/td>\r\n Reduce sedentary time<\/span><\/td>\r\n Sleep well<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\n<\/div>\r\n \r\n\r\n<\/div>\r\n\u00a0\r\n\r\n<\/div>\r\n<\/div>\r\n\r\n![\"senior](\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/07\/14142eb6-5893-464d-9a73-9f0b964c69c5_move-more-18-64-300x300.jpg\")
<\/h1>\r\nMove More<\/h1>\r\n<\/div>\r\n\u00a0\r\n\r\nAdd movement throughout your day, including a variety of types and intensities of physical activity:\r\n
- \r\n \t
- At least 150 minutes of moderate to vigorous physical activity per week<\/li>\r\n \t
- Muscle strengthening activities at least twice a week<\/li>\r\n \t
- Several hours of light physical activity, including standing<\/li>\r\n<\/ul>\r\n\u00a0\r\n
<\/h1>\r\n
![\"man](\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/07\/6e6349b1-1610-4d7e-bd48-117050a47905_sedentary-time-300x300.jpg\")
\r\n<\/h1>\r\n
<\/h1>\r\n
Reduce Sedentary Time<\/h1>\r\n
\r\n\r\nLimit sedentary time to 8 hours or less:\r\n- \r\n \t
- No more than 3 hours of recreational screen time per day<\/li>\r\n \t
- Break up long periods of sitting as often as possible<\/li>\r\n<\/ul>\r\n<\/div>\r\n\u00a0\r\n
![\"girl](\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/07\/e9f78cb2-09d7-4ddc-a273-072f1d3d9f07_sleep-well-300x300.jpg\")
<\/h1>\r\n<\/h1>\r\n
<\/h1>\r\n
Sleep Well<\/h1>\r\n
\r\n\r\nSet yourself up for 7 to 9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times\r\n\r\n<\/div>\r\n\u00a0\r\n\r\n\u00a0\r\n\r\n\r\n
\r\n \r\n Following the 24-Hour Movement Guidelines can help you:<\/h2>\r\n
- \r\n \t
- Increase overall fitness<\/li>\r\n \t
- Improve mental health and well-being<\/li>\r\n \t
- Strengthen muscles and bones<\/li>\r\n \t
- Reduce the risk of chronic disease<\/li>\r\n<\/ul>\r\n<\/td>\r\n
\r\n Let\u2019s talk intensity<\/h3>\r\nModerate to vigorous physical activity is movement that is intense enough to increase your heart rate and elevate your body temperature (e.g., running, jumping rope, tennis, swimming). Light physical activity is movement that does not result in sweating or shortness of breath (e.g. slow walking, stretching, light gardening).\r\n
Moving muscles and building bones<\/h3>\r\nMuscle-strengthening activities are those that increase skeletal muscle strength, power, endurance and mass (e.g., strength training, resistance training and heavy gardening involving digging or shovelling).\r\n\r\nBone-strengthening activities produce an impact or tension force on the bones that promotes bone growth and strength (e.g., running, jumping rope and lifting weights).<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n\u00a0\r\n
Tools & Resources<\/h2>\r\n
\r\n\r\n
\r\n POSTER (PDF)<\/td>\r\n [button link=\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/07\/24HGuidelines-Poster-English.pdf\" newwindow=\"yes\"] DOWNLOAD[\/button]<\/td>\r\n<\/tr>\r\n \r\n GUIDELINES FOR ADULTS 18-64 (PDF)<\/td>\r\n [button link=\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/07\/24HMovementGuidelines-ENG-Adults-18-64-Final.pdf\" newwindow=\"yes\"] DOWNLOAD[\/button]<\/td>\r\n<\/tr>\r\n \r\n INFOGRAPHICS (ZIP)<\/td>\r\n [button link=\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/07\/Infographics-18-64.zip\" newwindow=\"yes\"] DOWNLOAD[\/button]<\/td>\r\n<\/tr>\r\n \r\n COMMUNICATIONS TOOLKIT (ZIP)<\/td>\r\n [button link=\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/07\/Communications-Toolkit.zip\" newwindow=\"yes\"] DOWNLOAD[\/button]<\/td>\r\n<\/tr>\r\n \r\n N.L. INFOGRAPHICS<\/td>\r\n [button link=\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/07\/Newfoundland-and-Labrador-Infographics.zip\" newwindow=\"yes\"] DOWNLOAD[\/button]<\/td>\r\n<\/tr>\r\n \r\n N.L. COMMUNICATIONS TOOLKIT<\/td>\r\n [button link=\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/07\/Newfoundland_and_Labrador_Adult_Guidelines_Communications_Toolkit.pdf\" newwindow=\"yes\"] DOWNLOAD[\/button]<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n\u00a0\r\n Partners & Funders<\/h2>\r\n
\r\n\r\n
\r\n ![\"\"](\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/07\/5d571dc96f54d5368613657788f00ee85a4fd1df_csep-partner-logo-300x116.png\")
<\/td>\r\n![\"\"](\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/07\/8f939835-3eed-432f-ac72-5ae8e560a9ef_phac-aspc_logo_e_colour2-300x116.png\")
<\/td>\r\n![\"\"](\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/07\/a73cf87e-aa28-406c-bf0e-e67f3a286b85_queen-university-logo-300x116.jpg\")
<\/td>\r\n![\"\"](\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/07\/participaction_e24a63c6-56e0-4f5f-a7d3-26f68906f49d_participaction-partner-logo-300x300.png\")
<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[],"tags":[],"benefits":[],"class_list":["post-262243","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/ecsdev.participaction.com\/wp-json\/wp\/v2\/pages\/262243"}],"collection":[{"href":"https:\/\/ecsdev.participaction.com\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/ecsdev.participaction.com\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/ecsdev.participaction.com\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/ecsdev.participaction.com\/wp-json\/wp\/v2\/comments?post=262243"}],"version-history":[{"count":63,"href":"https:\/\/ecsdev.participaction.com\/wp-json\/wp\/v2\/pages\/262243\/revisions"}],"predecessor-version":[{"id":313183,"href":"https:\/\/ecsdev.participaction.com\/wp-json\/wp\/v2\/pages\/262243\/revisions\/313183"}],"up":[{"embeddable":true,"href":"https:\/\/ecsdev.participaction.com\/wp-json\/wp\/v2\/pages\/265761"}],"wp:attachment":[{"href":"https:\/\/ecsdev.participaction.com\/wp-json\/wp\/v2\/media?parent=262243"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ecsdev.participaction.com\/wp-json\/wp\/v2\/categories?post=262243"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ecsdev.participaction.com\/wp-json\/wp\/v2\/tags?post=262243"},{"taxonomy":"benefits","embeddable":true,"href":"https:\/\/ecsdev.participaction.com\/wp-json\/wp\/v2\/benefits?post=262243"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- <\/i><\/a><\/li>\n
- Guidelines for Adults 18-64 (PDF)<\/a><\/li>\n
- Poster (PDF)<\/a><\/li>\n
- Break up long periods of sitting as often as possible<\/li>\n<\/ul>\n
- No more than 3 hours of recreational screen time<\/a> per day<\/li>\n
- <\/i><\/a><\/li>\n