ARE CANADIAN KIDS TOO TIRED TO MOVE? Dr.

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1 ARE CANADIAN KIDS TOO TIRED TO MOVE? Dr.

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3 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 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.

4 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.

5 Canadian 24-Hour Movement Guidelines for Children and Youth

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7 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

8 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 minutes 16 and the average 5-17 year old spends 8.5 hours being sedentary each day! CHMS

9 Indicators and Grades Grades are determined by the best available data, research and key issues from the past year

10 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 year olds are meeting the guidelines CHMS

11 Active Play 37% of 11- to 15-year-olds play outdoors for at least 2 hours each day HBSC According to parents, 75% of 5- to 19-year-olds participate in unorganized physical activities or sports after school CANPLAY D+

12 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 CHMS 33% of Canadian children aged 5 to 13 and 45% of youth aged 14 to 17 have trouble falling asleep or staying asleep CHMS B

13 Sedentary Behaviours F High school students in Canada spend an average of 8 hours in screen-based sedentary behaviour each day COMPASS 1 hour 2 hours Proportion of children meeting screen time guidelines 3-4 years 5-11 years years 15% 24% 24% CHMS

14 Recommendations How to promote a healthy 24-hours

15 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

16 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.

17 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

18 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

19 You snooze, you lose? A good night s sleep to control body weight Dr. Jean-Philippe jpchaput@cheo.on.ca

20 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

21 Are Canadian kids sleep deprived? N=24,896 participants (HBSC) Chaput and Janssen. J Sleep Res (2016)

22 Sleep recommendations Age Sleep Recommendatio Newborns (0-3 months) Infants (4-11 months) Toddlers (1-2 years) Preschoolers (3-5 years) School-aged children (6-13 years) Teenagers (14-17 years) Adults (18-64 years) Older adults (65 and over) h h h h 9-11 h 8-10 h 7-9 h 7-8 h

23 Canadian 24-Hour Movement Guidelines for Children and Youth: An Integration of Physical Activity, Sedentary Behaviour, and Sleep

24 Factors explaining sleep loss. And we don t take sleep seriously!!!

25 Screens and sleep hygiene - Bright light of screens suppresses melatonin secretion, which may delay sleep onset - Screen exposure before bedtime decreases sleep quality

26 Is insufficient sleep a contributor to obesity? YES!!!

27 Bidirectional relationships between sleep and obesity

28 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 -

29 Mechanisms by which sleep deprivation may lead to weight gain and obesity Chaput JP. Eat Weight Disord (2016)

30 Influence of sleep timing (bedtime) on obesity risk Lark vs. night owl

31 Influence of sleep in the treatment of obesity

32 CMAJ (2012) Addressing sleep for weight management has been endorsed by the Canadian Obesity Network

33 You snooze, you lose weight? Chaput JP et al. Int J Obes (2012)

34 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

35 The big three Health and wellness

36 Health professionals should ask questions about sleep Chaput JP. Eat Weight Disord (2016)

37 Sleep

38 One of the best strategies to improve your sleep is to be active Bioenergetics (2013)

39 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

40 Contact us! Jean-Philippe Chaput, PhD Healthy Active Living and Obesity Research Allana LeBlanc, PhD