Guidelines
For healthy growth and Development
General Advice
For optimal health, children and young people (5–17 years) should achieve the recommended balance of high levels of physical activity, low levels of sedentary behaviour and sufficient sleep each day.
Children and young people should participate in a range of physical activities such as active play and recreation, sports, hobbies, chores and jobs while maintaining good quality sleep and limiting screen time and prolonged sitting. Whether at home or school, indoors or outdoors, on the field or in the water, moderate to vigorous physical activity can provide health benefits.
Physical Activity
Children and young people should aim for at least 60 minutes of moderate to vigorous physical activity per day involving mainly aerobic activities that makes their heart beat faster – more is better. The 60 minutes can be made up of shorter bursts of activity throughout the day that add up to 60 minutes or longer.
Activities that are vigorous, as well as those that strengthen muscle and bone, should be incorporated (in the recommended 60 minutes of daily physical activity) at least three days per week. In addition, several hours of a variety of light physical activities should be undertaken each day.
Tips
- Basketball, soccer, netball, lap swimming, skipping or running are all great ways to add more vigorous activity to a day. They don’t have to be organised, paid activities – they can be as simple as grabbing a ball or a friend and running around at the park. Anything that makes kids ‘huff and puff’ counts!
- Add to the daily total with moderate-intensity activities such as bike riding, scootering or skateboarding. Swap a drive to the local shops or library with a bike or scooter ride.
- Examples of light activities include leisurely walking or playing handball. Walking your dog or to school is a great way to increase light activity. Some activity is better than none.
- Great options to strengthen muscles and bones include skipping, running, yoga, jumping, push-ups, sit-ups, lifting weights, lunges, squats, climbing trees or swinging on monkey bars at home.
- Complete online routines provided by PE Department, cosmic kids yoga and just dance are some great ways to increase your heartrate too.