Physical Activity

*This content has been reviewed by Dr. Robert Ross (School of Kinesiology and Health Studies, Queen's University); last updated September 2025

Physical activity is defined by the World Health Organization (WHO) as "any bodily movement produced by skeletal muscles that requires energy expenditure" (1).

• Physical Activity Recommendations in Canada. It is recommended that adults enjoy at least 150 minutes of moderate to vigorous physical activity per week and/or several hours of light intensity physical activity (activities of daily living), while children and youth enjoy at least 60 minutes daily. 
• Health Benefits of Physical Activity. Participating in regular physical activity can improve health, help manage body weight and waist circumference, and reduce the risk of developing many chronic diseases. These benefits can be achieved as part of a balanced lifestyle that includes healthy eating.
• Carbohydrates for Healthy Active Living. Recommended intake of carbohydrate depends on amount and intensity of physical activity.
• Carbohydrates for Athletes and Sports Nutrition. There are specific carbohydrate recommendations for individuals/athletes who engage in high intensity exercise to ensure adequate supply of muscle glycogen and optimal performance.

Physical Activity Recommendations in Canada

Canadian 24-Hour Movement Guidelines provide specific recommendations for physical activity, sedentary behaviour, and sleep for different age groups (2): 

• Adults (18-64 years): Participate in at least 150 minutes of moderate to vigorous aerobic physical activities per week and/or several hours of light intensity physical activity (activities of daily living) and muscle strengthening activities at least twice a week; limit sedentary time to 8 hours or less; get 7-9 hours of good quality sleep on a regular basis
• Older adults (65 years and older): Accumulate a similar amount and level of activity as younger adults, but also incorporate physical activities that challenge balance to help prevent falls; limit sedentary behaviour to 8 hours or less; get 7-8 hours of good quality sleep on a regular basis 
• Children and youth (5-17 years): Engage in at least 60 minutes of moderate to vigorous physical activity daily, as well as several hours of structured and unstructured light physical activities; no more than 2 hours per day of recreational screen time; children aged 5-13 years should get 9-11 hours of sleep per night, while teenagers 14-17 years old should get 8-10 hours 
• Early years (0-4 years): Achieve a balance of physical activity at any intensity, including energetic play, high-quality sedentary behaviour, and sufficient sleep  

Results from the 2018 and 2019 Canadian Health Measures Survey indicate that half (49.2%) of Canadian adults met the physical activity recommendations in the 24-Hour Movement Guidelines, while a slightly lower percentage (43.9%) of children and youth met their recommended level of physical activity (3). 

Health Benefits of Physical Activity 

According to the Public Health Agency of Canada, there are many health benefits to physical activity, which go beyond diet and weight maintenance (4). Regular physical activity helps prevent heart disease, stroke, diabetes, osteoporosis, and some cancers, while also improving mental health. 

• For children and youth, physical activity encourages optimal growth and development, and can help build positive self-esteem. 
• For older Canadians, physical activity can help sustain independent living and improve quality of life. 

In general, greater health benefits may be achieved with increased duration, intensity and/or frequency of physical activity.

Carbohydrates for Healthy Active Living

Carbohydrates, along with proteins and fats, are one of the main macronutrients in our diets. Carbohydrates provide the body with an essential source of energy, and are especially important for people who are physically active (5). 

• The Dietary Reference Intake report recommends that all Canadians consume 45 to 65% of their total calories from carbohydrates. Sources of carbohydrates include grain products, fruits and vegetables, legumes, and sugars (6). The higher the level of physical activity, the higher the energy needs and carbohydrate requirements for the body.
• Carbohydrates are the most efficient fuel source for the body, contributing to a steady glucose supply. Glucose is the body’s primary energy source, especially for the brain and muscles. 
• The body can store energy from carbohydrates as glycogen in the muscles and liver, but storage capacity is limited. Liver glycogen is depleted after about 24 hours of fasting, which is why dietary carbohydrates are important to replenish glycogen stores in a timely manner and support normal body functions. 
• For activities under 60 minutes, hydrating with water alone is generally sufficient (see image below). Consuming carbohydrates beyond energy needs, including supporting physical activity, could be stored as fat. 

Carbohydrates for Athletes and Sports Nutrition

People who are very active, such as athletes, have particularly high carbohydrate needs to ensure adequate fuel stores and support optimal performance. 

• During high-intensity exercise, the active muscles rely heavily on carbohydrate-derived energy sources from muscle and liver glycogen, and blood glucose. 
• Very active Canadians or those exercising at a high intensity or for longer periods of time may benefit from adjusting their intake of energy and certain nutrients, such as carbohydrate, based on their individual goals and training demands (7).  
• The amount and type of carbohydrate needed depends on body weight and time of consumption in relation to physical activity (see image below).

It is the position of the US Academy of Nutrition and Dietetics, Dietitians of Canada (DC), and the American College of Sports Medicine (ACSM) that "the performance of, and recovery from, sporting activities are enhanced by well-chosen nutrition strategies" (8).

Keeping carbohydrate stores adequately stocked is crucial for athletes who often need to perform at high exercise intensities (9,10). Generally, as the energetic demands of training or competition increase, so does the dietary carbohydrate requirement. The Figure below provides some general guidance for daily carbohydrate intake goals for athletes based on exercise context and intensity. 

When carbohydrate stores are inadequate, athletes cannot meet the energy needs of the activities being performed, which can result in 

• fatigue, 
• reduced training ability, 
• impaired performance, and 
• reduced immune function.
  

For more information, additional resources include:  

• Canadian 24-Hour Movement Guidelines for all age groups, including downloadable resource and a communications toolkit for practitioners 
• Online Learning Modules from Canadian Society for Exercise Physiology and Performance Nutrition Ltd - Sport Nutrition Education Series
• Infographic - Carbohydrates and Physical Activty
• Fact Sheet - Role of Carbohydrates and Sugars in Sports Nutrition (Dr. Gareth Wallis)
• Clips on Sugars - Fuel for Your Activity
• Video - How Much Sugar is Too Much? featuring nutrition researcher Dr. Nick Bellissimo and registered dietitian Christy Brissette

Relevant News Items Include: 

• April 2024 - New Learning Opportunity: Improve Athletic Performance Through Nutrition 

References

1. World Health Organization. Physical Activity [Internet]. Geneva: World Health Organization; 2024 Jun 26 [cited 2025 Apr 1].
2. Canadian Society for Exercise Physiology. Canadian 24-Hour Movement Guidelines [Internet]. Ottawa: Canadian Society for Exercise Physiology; 2020 [cited 2025 Apr 1].
3. Statistics Canada. Half of Canadian adults meet the new physical activity recommendation. The Daily; 2021 Sep 1 [cited 2025 Apr 1].
4. Public Health Agency of Canada. Being Active [Internet]. Ottawa: Public Health Agency of Canada; 2025 Feb 4 [cited 2025 Apr 1].
5. Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. J Sports Sci. 2004;22(1):15-30.
6. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). Washington: National Academy Press; 2005.
7. Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Krieder RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International Society of Sports Nutrition position stand: Nutrient timing. J Int Soc Sports Nutr. 2017 Aug;14:33.
8. Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016 Mar;48(3):543-68.
9. Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jager R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M, Lowery LM, Wildman R, Antonio J, Kreider RB. ISSN exercise & sports nutrition review update: research & recommendations. JISSN 2018;15(1). 
10. Sports Nutrition Summary of Recommendations and Evidence. In: Practice-based Evidence in Nutrition [PEN]; 2024 Apr 26.