Adherence
Optimizing health outcomes in adults requires integrating sleep, sedentary behavior, and physical activity across the entire 24-hour day, as changes in one behavior affect the time available for others.
Stop viewing exercise in isolation. Your health depends on how you spend your entire day. Prioritize getting enough sleep, break up long periods of sitting, and include physical activity. If you sleep less, try to be more active or less sedentary to compensate, but recognize that all three components matter.
Because a change in the amount of time spent in any one of these movement-related behaviours that comprise a 24-h day will change the amount of time spent in another, emerging research has considered how they may interact to influence health outcomes.
Why this rating
Based on systematic reviews and consensus of national health organizations.
Source
Canadian 24-Hour Movement Guidelines for Adults aged 18–64 years and Adults aged 65 years or older: an integration of physical activity, sedentary behaviour, and sleep
Robert Ross et al. · Applied Physiology Nutrition and Metabolism · 2020
DOI 10.1139/apnm-2020-0467
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →