![]() Make your move – sit less, be active for life – brochure for families.įor adults, read our physical activity and sedentary behaviour recommendations for people aged 18 to 64 years.24-hour movement guidelines for the children and young people aged 5 to 17 brochure.avoiding screen time 1 hour before sleepįor more information about our activity recommendations for children and young people, see:.having a consistent bedtime and wake-up time.To establish and maintain healthy sleep patterns, we recommend: young people aged 14 to 17 years get 8 to 10 hours of uninterrupted sleep.children aged 5 to 13 years get 9 to 11 hours of uninterrupted sleep.Getting enough good-quality sleep is essential to healthy growth. This does not include screen time needed for school work. Screen time during childhood can have long-term impacts on a child’s development. For children and young people, we recommend no more than 2 hours of sedentary recreational screen time per day. So, it’s important to break these up as often as possible. Long periods of sitting can lessen the benefits of being physically active. Limiting the time spent sitting or lying down ( sedentary behaviour) – especially in front of screens – helps children grow and develop good habits for life. These activities don’t have to be organised or formal, and can include:Īs part of the 60 minutes of daily activity, we recommend children and young people include muscle and bone strengthening activities 3 days per week, like:Ĭhildren and young people should also do several hours of various light physical activities each day. It doesn’t have to be a full 60 minutes at once – several shorter sessions through the day work too.Īt least 3 days per week, children and young people should incorporate vigorous activities and activities that strengthen muscle and bone in the 60 minutes. We recommend children and young people do at least 60 minutes each day of moderate to vigorous physical activity that makes the heart beat faster. improved fitness, including coordination and movement skillsĪll children and young people should get the right mix of physical activity, inactivity and sleep in each 24-hour period.stronger cooperation and teamwork skills.a chance to have fun with friends and family.For children and young people, being active every day has many social, emotional, intellectual and health benefits, including: ![]()
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