Canadian Physical Activity Guidelines: What They Actually Say
The CSEP guidelines get quoted constantly but summarised poorly. Here is exactly what 150 minutes a week looks like in practice — plus the strength minimum most Canadians ignore.
Written by UnityLife Admin
Edited by the UnityLife editorial team
The Canadian Society for Exercise Physiology (CSEP) publishes the official 24-hour movement guidelines. They are simple on the surface and easy to misunderstand underneath.
The full adult guideline
150 minutes of moderate-to-vigorous aerobic activity per week — spread across the week.
Muscle-strengthening activity on 2+ days per week.
Several hours of light movement throughout the day.
7–9 hours of quality sleep.
Limited sedentary time (< 8 hours/day, with < 3 hours of recreational screen time).
What 150 minutes actually means
That is 30 minutes, 5 days a week — a brisk walk, a bike commute, a swim, a dance class. “Moderate” means you can talk but not sing.
The part most Canadians ignore
Strength training twice a week. Not optional in the guidelines. Simple bodyweight at home (lunges, push-ups, planks) counts if you progress the load over time.
The bottom line
Two 15-minute bodyweight strength sessions + one brisk 30-minute walk five days a week covers the entire guideline.
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The bottom line
Two 15-minute bodyweight strength sessions + one brisk 30-minute walk five days a week covers the entire guideline.
Frequently asked questions
Yes. The guideline allows 10+ minute bouts to add up.
Sources & further reading
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