The Link Between Meeting 24-Hour Movement Guidelines and Health in Children and Youth (aged 5-17 years)

In today's fast-paced digital world, children and youth are increasingly leading sedentary lifestyles, spending excessive time in front of screens and neglecting physical activity. This shift has raised concerns about the impact on their health and well-being. However, emerging research suggests that it's not just physical activity that matters but also the balance of other movement behaviours throughout the day. This blog post explores the relationship between meeting 24-hour movement guidelines and the health of children and youth.

Understanding the 24-Hour Movement Guidelines

The Canadian 24-hour movement guidelines provide recommendations for children and youth to engage in a balanced combination of physical activity, sedentary behaviour, and sleep. These guidelines acknowledge that different movement behaviours have unique effects on health and well-being. (1)

Physical Activity

Regular physical activity is essential for children and youth to promote healthy growth and development. It is favourably associated with physical, psychological/social, and cognitive health indicators. It helps maintain a healthy weight, strengthens muscles and bones, improves cardiovascular health, promotes motor skill development, increases physical fitness, and enhances quality of life and mental well-being. (2) The guidelines recommend at least 60 minutes per day of moderate-to-vigorous physical activity, involving a variety of aerobic activities, for children and youth. Muscle and bone strengthening activities should also be incorporated at least 3 days per week. (1)

Sedentary Behaviour

Excessive sedentary behaviour, such as prolonged sitting or screen time, has been linked to various health risks. It can contribute to weight gain, poor cardiovascular health, musculoskeletal problems, and negative effects on social and mental health. (3) The guidelines suggest minimizing sedentary behaviour, with no more than 2 hours per day of recreational screen time, and taking breaks from sitting regularly. (1)

Sleep

Adequate sleep is crucial for physical and mental health in children and youth. Insufficient sleep can lead to issues such as decreased attention span, impaired cognitive function, increased risk of obesity, and compromised immune function. A good night’s sleep has been linked to better emotional regulation, better academic achievement, and better quality of life/well-being. (4) The guidelines recommend uninterrupted 9 to 11 hours of sleep per night for those aged 5-13 years and 8 to 10 hours per night for those aged 14-17 years, with consistent bed and wake-up times. (1)

The Interplay of Movement Behaviours and Health

Recent studies have highlighted the interplay between these movement behaviours and their collective impact on health outcomes. (5) In short, children and youth who meet the 24-hour movement guideline recommendations tend to be healthier – both physically and mentally – when compared to those who do not. (6,7) Here are some key findings:

1. Improved Physical Health: Children and youth who meet the 24-hour movement guidelines tend to have better physical health outcomes. They have lower risks of obesity, improved cardiovascular health and fitness, better motor skills, and stronger musculoskeletal systems. Regular physical activity, limited sedentary behaviour, and sufficient sleep collectively contribute to these positive health outcomes. (6,7)

2. Enhanced Mental, Social, and Emotional Health & Well-being: Meeting the 24-hour movement guidelines is also associated with improved mental, social, and emotional health in children and youth. (6-8) Physical activity releases endorphins, which can boost mood and reduce symptoms of anxiety and depression. Adequate sleep supports cognitive function and emotional regulation. Minimizing sedentary behaviour allows for more time engaging in social interactions and other mentally stimulating activities.

3. Academic Performance: A growing body of evidence suggests a positive link between meeting movement guidelines and academic performance. (9) Regular physical activity has been shown to enhance cognitive function, attention span, and academic achievement. Sufficient sleep improves memory consolidation, information processing, and learning abilities. Reduced sedentary behaviour allows for more active learning opportunities and improved focus.

4. Long-term Health Benefits: Establishing healthy movement behaviours in childhood and youth can have long-term benefits for health and well-being throughout life. Engaging in regular physical activity, reducing sedentary behaviour, and prioritizing adequate sleep can establish a foundation for a healthier lifestyle into adulthood, reducing the risk of chronic diseases such as obesity, diabetes, and cardiovascular conditions. (10)

Conclusion

Meeting the 24-hour movement guidelines, which emphasize a balance of physical activity, sedentary behaviour, and sleep, is vital for promoting the health and well-being of children and youth. Engaging in regular physical activity, minimizing sedentary behaviour and screen time, and prioritizing adequate sleep have been associated with improved physical health, enhanced mental well-being, better academic performance, and long-term health benefits. Parents, educators, and policymakers play crucial roles in creating environments that support and encourage these healthy movement behaviours. By prioritizing the 24-hour movement guidelines, we can help children and youth thrive physically, mentally, and academically, setting them on a path towards a healthier and happier future.

References

1. Tremblay, M. S., Carson, V., Chaput, J. P., Connor Gorber, S., Dinh, T., Duggan, M., ... & Zehr, L. (2016). Canadian 24-hour movement guidelines for children and youth: an integration of physical activity, sedentary behaviour, and sleep. Applied Physiology, Nutrition, and Metabolism, 41(6), S311-S327.

2. Poitras, V. J., Gray, C. E., Borghese, M. M., Carson, V., Chaput, J. P., Janssen, I., ... & Tremblay, M. S. (2016). Systematic review of the relationships between objectively measured physical activity and health indicators in school-aged children and youth. Applied Physiology, Nutrition, and Metabolism, 41(6), S197-S239.

3. Carson, V., Hunter, S., Kuzik, N., Gray, C. E., Poitras, V. J., Chaput, J. P., ... & Tremblay, M. S. (2016). Systematic review of sedentary behaviour and health indicators in school-aged children and youth: an update. Applied Physiology, Nutrition, and Metabolism, 41(6), S240-S265.

4. Chaput, J. P., Gray, C. E., Poitras, V. J., Carson, V., Gruber, R., Olds, T., ... & Tremblay, M. S. (2016). Systematic review of the relationships between sleep duration and health indicators in school-aged children and youth. Applied physiology, nutrition, and metabolism, 41(6), S266-S282.

5. Saunders, T. J., Gray, C. E., Poitras, V. J., Chaput, J. P., Janssen, I., Katzmarzyk, P. T., ... & Carson, V. (2016). Combinations of physical activity, sedentary behaviour and sleep: relationships with health indicators in school-aged children and youth. Applied Physiology, Nutrition, and Metabolism, 41(6), S283-S293.

6. Carson, V., Chaput, J. P., Janssen, I., & Tremblay, M. S. (2017). Health associations with meeting new 24-hour movement guidelines for Canadian children and youth. Preventive Medicine, 95, 7-13.

7. Rollo, S., Antsygina, O., & Tremblay, M. S. (2020). The whole day matters: understanding 24-hour movement guideline adherence and relationships with health indicators across the lifespan. Journal of Sport and Health Science, 9(6), 493-510.

8. Bang, F., Roberts, K. C., Chaput, J. P., Goldfield, G. S., & Prince, S. A. (2020). Physical activity, screen time and sleep duration: Combined associations with psychosocial health among Canadian children and youth. Health Rep, 31(5), 9-16.

9. Lien, A., Sampasa-Kanyinga, H., Colman, I., Hamilton, H. A., & Chaput, J. P. (2020). Adherence to 24-hour movement guidelines and academic performance in adolescents. Public Health, 183, 8-14.

10. García-Hermoso, A., López-Gil, J. F., Ezzatvar, Y., Ramírez-Vélez, R., & Izquierdo, M. (2023). Twenty-four-hour movement guidelines during middle adolescence and their association with glucose outcomes and type 2 diabetes mellitus in adulthood. Journal of Sport and Health Science, 12(2), 167-174.