What are the physical activity guidelines recommendations for 5 to 12 year olds provide three age Suitable examples of activities?

Regular physical activity and limiting sedentary time is important for the health and development of children of all ages.  Encouraging kids to be active each day helps to build good habits that will stay with them throughout life.

Australia’s Physical Activity and Sedentary Behaviour Guidelines recommend the following for children and young people of different ages and stages:

Toddlers (1-2 years) should spend at least three hours per day being active, spread throughout the day, but more is better.  This includes active play such as running and jumping.  Toddlers shouldn’t be restrained (e.g. in a stroller, car seat or high chair) for more than one hour at a time or sit for extended periods. Screen time isn’t recommended for those under 2 years of age and should be limited to one hour in those aged 2 years.

Pre-schoolers (3-5 years) should spend at least three hours per day being active, spread throughout the day, but more is better. This includes active play such as running, jumping, kicking and throwing.  Pre-schoolers shouldn’t be restrained (e.g. in a stroller or car seat) for more than one hour at a time, or sit for extended periods.  Sedentary screen time should be limited to one hour per day, but less is better.

Children (5-12 years) and young people (13-17 years) should include at least one hour of moderate to vigorous intensity activity per day. More activity (up to several hours per day) will provide additional health benefits.   Muscle and bone strengthening activities are recommended at least three days per week.  Use of electronic media (e.g. television, computer/tablet, electronic games) for entertainment should be limited to no more than two hours per day, but lower levels are associated with reduced health risks.  Long periods of sitting should be broken up regularly with short bursts of activity.

Exercise explained:

• Moderate intensity activities are those which take some effort but you are still able to talk while doing them. Examples include brisk walking, swimming, dancing, riding a bike or playing active games.
• Vigorous intensity activities are those which require more effort and make you breathe harder and faster. Examples including running, fast cycling and many organised sports.
• Muscle and bone strengthening exercises include skipping, hopping, jumping, climbing and structured activities such as dance, gymnastics and martial arts.

The best way to encourage children to be active is to make time to be active as a family. Incorporating regular activity into your days and week will not only benefit the health of the whole family but will also provide opportunities to enjoy time together.

For more information:

Visit the Healthy Kids website for tips on active living for families.

Raising Kids for tips on healthy screen time for different ages from infants through to teens.

Australia’s Physical Activity and Sedentary Behaviour Guidelines

The amount of physical activity children need depends on their age. Children ages 3 through 5 years need to be active throughout the day. Children and adolescents ages 6 through 17 need to be active for 60 minutes every day.

This may sound like a lot, but don’t worry! Children may already be meeting the recommended physical activity levels. You can also see ways to encourage children to participate in activities that are age-appropriate, enjoyable, and offer variety.

Recommendations for Children Ages 3 Through 5 Years

• Be physically active throughout the day for growth and development.
• Adult caregivers should encourage children to be active when they play.

Recommendations for Children and Adolescents Ages 6 Through 17 Years

• 60 minutes or more of moderate-to-vigorous intensity physical activity each day.
  • Aerobic activity: Most of the daily 60 minutes should include activities like walking, running, or anything that makes their hearts beat faster. At least 3 days a week should include vigorous-intensity activities.
  • Muscle-strengthening: Includes activities like climbing or doing push-ups, at least 3 days per week.
  • Bone-strengthening: Includes activities such as jumping or running, at least 3 days per week.

Want examples of what counts? Check out the aerobic, muscle-strengthening, and bone-strengthening activity for children and adolescents.

Also, school-based physical activity can help children meet the recommended 60 minutes of daily physical activity.

On a scale of 0 to 10, where sitting is a 0 and the highest level of activity is a 10, moderate-intensity activity is a 5 or 6. When children do moderate-intensity activity, their heart beats faster, and they breathe much harder than when they are at rest or sitting. Vigorous-intensity activity is a level 7 or 8. When children do vigorous-intensity activity, their heart beats much faster than normal, and they breathe much harder than normal.

Another example is when children walk to school with friends each morning, they’re probably doing moderate-intensity aerobic activity. But when children run, or chase others while playing tag during recess, they’re probably doing vigorous-intensity activity.

Some physical activity is better-suited for children than adolescents. For example, younger children usually strengthen their muscles when they do gymnastics, play on a jungle gym, or climb trees. Children do not usually need formal muscle-strengthening programs, such as lifting weights. As children grow older and become adolescents, they may start structured weight lifting programs. They may do these types of programs along with their sports team practices.

How can you help children get the recommended amount of physical activity? Find out here.

Posted on 28.11.2017

The first in a series of stories featuring Physical Activity and Sedentary Behaviour Guidelines  for various age groups as provided by the Australian Government, Department of Health.

Being physically active is good for kids’ health, and creates opportunities for making new friends and developing physical and social skills. These Guidelines are for all children aged 5-12 years who have started school, irrespective of cultural background, gender or ability.

The guidelines are outlined below and are also available in the Make your move – Sit less – Be active for life! brochure which provides further information and guidance about physical activity, play, sedentary behaviour (sitting) and ‘screen time’ for children.

Physical Activity

• For health benefits, children aged 5–12 years should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day.
• Children’s physical activity should include a variety of aerobic activities, including some vigorous intensity activity.
• On at least three days per week, children should engage in activities that strengthen muscle and bone.
• To achieve additional health benefits, children should engage in more activity – up to several hours per day.

Sedentary Behaviour

• To reduce health risks, children aged 5-12 years should minimise the time they spend being sedentary every day. To achieve this:
  • Limit use of electronic media for entertainment (e.g. television, seated electronic games and computer use) to no more than two hours a day – lower levels are associated with reduced health risks.
  • Break up long periods of sitting as often as possible.

Source
Australian Government, Department of Health

To read more on the Physical Activity Guidelines and other interesting articles,
go to Physical Activity

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