Recommendations for 24-Hour Movement Patterns: Adults Aged 18-64


In today’s fast-paced world, adults often find themselves juggling numerous responsibilities, from household chores and family obligations to work commitments and hobbies. Amidst this hustle and bustle, it’s essential to prioritize activities that contribute to overall well-being. The 24-hour movement paradigm categorizes daily activities into three main concepts: physical activity, sedentary behavior, and sleep. This framework guides recommendations for adults aged 18-64, emphasizing the importance of balancing these elements for optimal health.

Physical Activity

Physical activity is a cornerstone of health for adults, encompassing a wide range of movements and exercises. The recommendations for adults aged 18-64 focus on both aerobic and muscle-strengthening activities:

  • Aerobic Activity: Adults should engage in moderate-intensity aerobic activity for at least 150 to 300 minutes per week or vigorous-intensity aerobic activity for at least 75 to 150 minutes per week. This can include activities such as brisk walking, jogging, cycling, or swimming.
  • Muscle-Strengthening: In addition to aerobic exercise, adults should incorporate muscle-strengthening activities into their routine on two or more days per week. These activities should target major muscle groups and can include weightlifting, resistance training, or bodyweight exercises.

Sedentary Behavior

Reducing sedentary behavior is essential for maintaining overall health and well-being. The following recommendations aim to limit prolonged periods of sitting and screen time:

  • Limit Sedentary Time: Adults should aim to limit sedentary behavior to no more than 8 hours per day, with breaks every hour if possible. Prolonged sitting has been associated with various health risks, so incorporating regular movement breaks is crucial.
  • Screen Time: Within sedentary periods, recreational screen time should be limited to no more than 3 hours per day. This includes activities such as watching television, browsing social media, or playing video games. Additionally, adults should aim to take breaks from screens every hour to reduce eye strain and promote physical activity.


Quality sleep is essential for overall health and well-being, playing a vital role in physical and mental restoration. The following recommendations focus on establishing healthy sleep habits:

  • Duration: Adults should aim for 7 to 9 hours of uninterrupted sleep per night. Quality sleep involves both quantity and continuity, with individuals waking up feeling rested and refreshed.
  • Consistency: Establishing a consistent sleep schedule can help regulate the body’s internal clock and improve sleep quality. Adults should aim to go to bed and wake up at the same time each day, even on weekends.
  • Sleep Environment: Creating a conducive sleep environment involves minimizing light exposure, particularly from screens, before bedtime. Additionally, adults should avoid stimulating activities and prioritize relaxation techniques to promote restful sleep.

Additional Considerations

While the 24-hour movement recommendations are generally applicable to adults aged 18-64, certain populations may require individualized considerations. Pregnant women, individuals with chronic illnesses or conditions, and those with specific cultural or socioeconomic factors may need tailored guidance from healthcare professionals.

Benefits of Compliance

Adhering to the 24-hour movement recommendations offers numerous health benefits, including reduced risk of mortality, cardiovascular disease, and certain types of cancer. By incorporating physical activity, reducing sedentary behavior, and prioritizing sleep, adults can enhance their overall well-being and quality of life.

Practical Strategies

Implementing the 24-hour movement recommendations into daily life may seem daunting, but small changes can make a significant difference. Here are some practical strategies for incorporating each component into daily routines:

Physical Activity

  • Every Movement Counts: Encourage individuals to adopt a mindset where every movement, no matter how small, contributes to overall physical activity. This can include taking the stairs instead of the elevator, walking short distances instead of driving, or engaging in active hobbies like gardening or dancing.
  • Structured Exercise Sessions: While structured exercise sessions led by qualified professionals are essential for targeted fitness goals, individuals should also focus on integrating physical activity into everyday tasks. This could involve scheduling regular walks during lunch breaks, participating in group fitness classes, or exploring outdoor activities with friends and family.

Sedentary Behavior

  • Break Up Sitting Time: Remind individuals to take regular breaks from prolonged sitting by incorporating short bursts of activity throughout the day. Setting alarms or reminders can help prompt movement breaks, even during sedentary activities like watching television or working at a desk.
  • Active Leisure Time: Encourage individuals to choose active leisure activities that promote movement and social engagement. This could include activities such as hiking, cycling, or playing sports with friends, which provide both physical and mental health benefits.


  • Establish a Bedtime Routine: Creating a consistent bedtime routine can signal to the body that it’s time to wind down and prepare for sleep. This could involve relaxing activities such as reading, practicing meditation or deep breathing exercises, or taking a warm bath.
  • Limit Screen Time Before Bed: Encourage individuals to reduce exposure to screens, particularly those emitting blue light, in the hour leading up to bedtime. Instead, they can engage in calming activities that promote relaxation and prepare the mind and body for sleep.


In conclusion, prioritizing the 24-hour movement recommendations offers a holistic approach to promoting health and well-being for adults aged 18-64. By integrating regular physical activity, reducing sedentary behavior, and prioritizing quality sleep, individuals can enhance their overall quality of life and reduce the risk of chronic diseases. With practical strategies and a commitment to small, consistent changes, adults can achieve a balanced and active lifestyle that supports long-term health and vitality.