Adhering to movement guidelines is associated with health benefits such as lower risk of mortality, cardiovascular diseases, or different types of cancer. 

Adults constantly multi-task throughout the day, engaging in a variety of activities such as household chores, family management, work, and hobbies. All these activities can be broadly categorized into three concepts: physical activity, sedentary behavior, or sleep. These form the 24-hour movement patterns, where engaging in one activity inherently means not engaging in the others. For adults, there are two main age groups with distinct recommendations: 18 to 64 years old and those over 65 years old. For the 18 to 64 age group, the recommendations include moderate aerobic activity for at least 150 to 300 minutes per week, intense aerobic activity for at least 75 to 150 minutes per week, and muscle strengthening sessions at least twice a week. Sedentary behavior should not exceed 8 hours a day, with no more than 3 hours spent on screens recreationally. It is also advised not to remain sedentary for more than an hour at a time. Sleep should be continuous and of good quality, between 7 to 9 hours. For those over 65, similar recommendations apply, with an additional suggestion to incorporate balance and functional exercises prescribed by sports science professionals three days a week. Sleep duration can be between 7 and 8 hours. These 24-hour movement guidelines are suitable regardless of gender, employment status, socioeconomic conditions, and cultural aspects. However, they may not be suitable for pregnant women or those with chronic diseases, in which case a more comprehensive assessment is needed. Adhering to these guidelines is associated with numerous health benefits, including reduced risk of mortality, cardiovascular diseases, various types of cancer, and improved bone health. In general, replacing sedentary behavior with light physical activity and substituting light physical activity with more moderate to vigorous activity, all while maintaining sufficient sleep, will lead to better adherence to the 24-hour movement patterns and consequently, greater health benefits.