ARE CANADIAN KIDS
TOO TIRED TO
MOVE?
Dr. Allana LeBlanc
@AllanaLeBlanc
@ParticipACTION
[email protected]
Kids are inactive and they may be losing
sleep over it
• Many kids are too tired to get enough physical activity during the
day, and not active enough to be tired at night – it’s a vicious
cycle
• In recent decades, children’s nightly sleep duration has
decreased by about 30-60 minutes.14,15
• 31% of school-aged children and 26% of adolescents in Canada
are sleep deprived
To stem the creeping “sleepidemic,” kids need
to get off the couch, get outdoors and get their
hearts pumping regularly. If Canadian kids sit
less and move more, we will all sleep better.
The ParticipACTION Report Card on Physical Activity for Children and
Youth is the most comprehensive assessment of child and youth
physical activity in Canada. The Report Card synthesizes data from
multiple sources, including the best available peer-reviewed research,
to assign evidence-informed grades across 12 indicators.
This Report Card includes new Canadian 24-Hour Movement
Guidelines for Children and Youth: An Integration of Physical Activity,
Sedentary Behaviour, and Sleep – the first of their kind in the world –
and, for the first time, assigns a Sleep grade.
Canadian 24-Hour Movement
Guidelines for Children and Youth
Daily Behaviours
Sweat
Moderate-intensity activities will cause children to sweat a little and
breathe harder, you should still be able to talk, but not sing.
Vigorous-intensity activities will cause children to sweat and be out of
breath, it will be almost impossible to carry on a conversation.
Step
Light intensity activities include both structured and unstructured
activities like playing quietly. These activities won’t cause children to
sweat or be out of breath at all.
Kids need at least 60 minutes of heart pumping
physical activity per day to
• Improve their health
• Do better in school
• Improve self-esteem and confidence
• Maintain a healthy body weight
• Improve fitness
Daily Behaviours
Sleep
Sleep is an essential component of healthy development and is
required for physical and mental health.
Sit
Sedentary behavior includes screen time and other activities that
require very little physical movement.
Every hour kids spend in sedentary
activities delays their bedtime by 3
minutes16 and the average 5-17 year
old spends 8.5 hours being sedentary
each day!2012-2013 CHMS
Indicators and Grades
Grades are determined by the best available data, research and key
issues from the past year
Overall Physical activity
D-
• 70% of children aged 3 to 4 meet the recommendation of 180
minutes of daily activity at any intensity.
• As the guidelines change to 60 minutes of moderate- to vigorousintensity physical activity per day, only 14% of 5-11 year olds, and
5% of 12-17 year olds are meeting the guidelines.2012-13 CHMS
Active Play
• 37% of 11- to 15-year-olds play outdoors for at least
2 hours each day.2013-14 HBSC
• According to parents, 75% of 5- to 19-year-olds
participate in unorganized physical activities or sports
after school.2014-15 CANPLAY
D+
Sleep
• 79% of 5- to 13-year-olds get the recommended 9
to 11 hours of sleep per night, and 68% of 14- to
17-year-olds get the recommended 8 to 10 hours
per night.2012-13 CHMS
• 33% of Canadian children aged 5 to 13 and 45% of
youth aged 14 to 17 have trouble falling asleep or
staying asleep.2012-13 CHMS
B
Sedentary Behaviours
• High school students in Canada spend an average of
8 hours in screen-based sedentary behaviour each
day.2012-2013 COMPASS
1 hour
Proportion of
children meeting
screen time
guidelines
3-4 years
15%
F
2 hours
5-11 years
24%
12-17 years
24%
2012-2013 CHMS
Recommendations
How to promote a healthy 24-hours
Overall Physical Activity - Sweat
Recommendations
Widely disseminate the new 24-Hour Movement
Guidelines
Support children and youth in adding bouts of physical
activity throughout their day
Remove barriers for low-income families by ensuring
there are simple and dignified ways to access
programs
Focus on overall health, not specifically weight loss
Active Play - Step
Recommendations
Increase awareness and understanding of the benefits versus the risks
of outdoor play
Encourage parents to ensure a balance between structured and
unstructured play
Challenge municipal by-laws and school policies that restrict
opportunities for active outdoor play.
Sleep
Recommendations
Encourage families to develop household bedtime rules.
Delay school start times for adolescents as a countermeasure to chronic
sleep deprivation.
We should all take sleep more seriously in our busy, work-obsessed
society instead of viewing it as a waste of time.
Regard sleep as a preventative measure for weight gain, and overall
health
Sedentary Behaviours - Sit
Recommendations
Encourage families to develop household rules
around screen time.
Turn off the Internet in the home at children’s
bedtime (or even earlier) from evening to morning
Remove screens and media devices from
bedrooms
Parents should set limits around their own screen
time use and their children’s screen time use
 When engaging in screen time, be vigilant around
energy intake
You snooze, you lose?
A good night’s sleep to control body weight
Dr. Jean-Philippe Chaput
@DrJPChaput
[email protected]
www.haloresearch.ca
Sleep Med Rev (2012)
• 690,747 children from 20 countries
• 1905 to 2008
“A reduction of more than 1 hour
of sleep over the last century”
Are Canadian kids sleep deprived?
N=24,896 participants (HBSC)
Chaput and Janssen. J Sleep Res (2016)
Sleep recommendations
Age
Sleep Recommendatio
Newborns (0-3 months)
14-17 h
Infants (4-11 months)
12-15 h
Toddlers (1-2 years)
11-14 h
Preschoolers (3-5 years)
10-13 h
School-aged children (6-13 years)
9-11 h
Teenagers (14-17 years)
8-10 h
Adults (18-64 years)
7-9 h
Older adults (65 and over)
7-8 h
www.sleepfoundation.org
Canadian 24-Hour Movement Guidelines for Children and Youth:
An Integration of Physical Activity, Sedentary Behaviour, and Sleep
Factors explaining sleep loss
And we don’t take sleep seriously!!!
.
Screens and sleep hygiene
- Bright light of screens suppresses
melatonin secretion, which may delay
sleep onset
- Screen exposure before bedtime
decreases sleep quality
Is insufficient sleep a contributor to obesity?
YES!!!
Bidirectional relationships
between sleep and obesity
Insufficient sleep is associated with:
- Obesity, T2D, CVD, mortality
- Unhealthy behaviours (inactivity, screen time,
unhealthy eating behaviours, alcohol consumption,…)
- Anxiety and depression
- Risky behaviours and injuries
- Weaker immune system
- Poorer academic achievement
- Lower quality of life/well-being
- …
Mechanisms by which sleep deprivation
may lead to weight gain and obesity
Chaput JP. Eat Weight Disord (2016)
Influence of sleep timing (bedtime) on
obesity risk
Lark vs. night owl
Influence of sleep
in the treatment of
obesity
CMAJ (2012)
Addressing sleep for weight
management has been
endorsed by the Canadian
Obesity Network
You snooze, you lose weight?
Chaput JP et al. Int J Obes (2012)
There is minimal risk in taking
a pragmatic approach and
encouraging a good night’s
sleep as an adjunct to other
health promotion measures
Sleep
The “big three”
Health
and
wellness
Health professionals should ask
questions about sleep
Chaput JP. Eat Weight Disord (2016)
Sleep
One of the best strategies to improve
your sleep is to be active
Bioenergetics (2013)
Conclusions
 Sleep is not a waste of time
 Short sleep duration, poor sleep quality, and
late bedtimes are all associated with increased
food intake, poor diet quality, and obesity
 Sleep hygiene is an important factor to consider
in the prevention and treatment of obesity
 The “right” amount of sleep should be
individualized
Contact us!
Jean-Philippe Chaput, PhD
Healthy Active Living and
Obesity Research Group
@DrJPChaput
[email protected]
Allana LeBlanc, PhD
ParticipACTION
@AllanaLeBlanc
[email protected]