Australia’s Physical Activity and Sedentary Behaviour Guidelines

The department of Health has identified certain guidelines related to physical activity, sedentary behaviour and sleep for optimal physical health. The below information can also be found on their website but we advise that you speak to your doctor or physio for more specific advice.

Physical Activity and Sedentary Behaviour, and Sleep Recommendations for Children (Birth to 5 years)

 

Physical Activity Recommendations

• Infants (Birth to one year) physical activity particularly through supervised interactive floor-based play in safe environments should be encouraged from birth. For those not yet mobile, 30 minutes of tummy time including reaching and grasping, pushing and pulling, and crawling spread throughout the day during awake periods is encouraged. • Toddlers (1 to 2 years) should spend at least 180 minutes a day doing a variety of physical activities including energetic play such as running, jumping and twirling spread throughout the day- noting more is better. • Pre-schoolers (3 to 5 years) should spend at least 180 minutes a day in a variety of physical activities, of which 60 minutes is energetic play such as running, jumping and kicking and throwing, spread throughout the day – noting more is better.

Sedentary Behaviour Recommendations

• Infants (Birth to one year) should not be restrained for more than 1 hour at a time (e.g. in a stroller, car seat or high chair). Infants should also not spend any time watching television or using other electronic media (DVDs, computer and other electronic games) and instead, when sedentary, the caregiver is encouraged to engage with them through activities such as reading, singing, puzzles and storytelling. • Toddlers (aged 1-2 years) should not be restrained for more than 1 hour at a time (e.g. in a stroller, car seat or high chair) or sit for extended periods. For those toddlers younger than 2 years, screen time is not recommended during sedentary periods. For those aged 2 years, screen time should be no more than 1 hour in total throughout the 24-hour period- less is better. When toddlers are sedentary, the caregiver is encouraged to engage with them through activities such as reading, singing, puzzles and storytelling. • Pre-schoolers (aged 3-5 years) should not be restrained, for more than 1 hour at a time e.g. in a stroller or car seat) or sitting for extended periods. Sedentary screen time should be no more than 1 hour in total throughout the 24-hour period -less is better. When pre-schoolers are sedentary, caregivers are encouraged to engage with them through activities such as reading, singing, puzzles and storytelling.

Sleep

• Infants (Birth to one year) are recommended to have 14 to 17 hours (for those aged 0-3 months) and 12 to 16 hours (for those aged 4-11 months) of good quality sleep, including naps during the 24 hour period. • Toddlers (aged 1-2 years) are recommended to have from 11 to 14 hours of good quality sleep, including naps during the 24-hour period with consistent sleep and wake-up times. • Pre-schoolers (aged 3-5 years) are recommended to have 10 to 13 hours of good quality sleep, which may include a nap, with consistent sleep and wake-up times.

Physical Activity & Sedentary Behaviour Guidelines for Children (5-12 years)

 

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: o 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. o Break up long periods of sitting as often as possible.

Physical Activity & Sedentary Behaviour Guidelines for Young People (13 -17 years)

 

Physical Activity Guidelines

• For health benefits, young people aged 13–17 years should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day. • Young peoples’ physical activity should include a variety of aerobic activities, including some vigorous intensity activity. • On at least three days per week, young people should engage in activities that strengthen muscle and bone. • To achieve additional health benefits, young people should engage in more activity – up to several hours per day.

Sedentary Behaviour Guidelines

• To reduce health risks, young people aged 13–17 years should minimise the time they spend being sedentary every day. To achieve this: o 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. o Break up long periods of sitting as often as possible.

Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years)

 

Physical Activity Guidelines

• Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount. • Be active on most, preferably all, days every week. • Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week. • Do muscle strengthening activities on at least 2 days each week.

Sedentary Behaviour Guidelines

• Minimise the amount of time spent in prolonged sitting. • Break up long periods of sitting as often as possible.

Physical Activity Recommendations for Older Australians (65 years and older)

 

Physical Activity Recommendations

There are five physical activity recommendations for older Australians. These recommendations are also available in the Choose Health: Be Active – A physical activity guide for older Australians brochure which provides further information about physical activity for older Australians. 1. Older people should do some form of physical activity, no matter what their age, weight, health problems or abilities. 2. Older people should be active every day in as many ways as possible, doing a range of physical activities that incorporate fitness, strength, balance and flexibility. 3. Older people should accumulate at least 30 minutes of moderate intensity physical activity on most, preferably all, days. 4. Older people who have stopped physical activity, or who are starting a new physical activity, should start at a level that is easily manageable and gradually build up the recommended amount, type and frequency of activity. 5. Older people who continue to enjoy a lifetime of vigorous physical activity should carry on doing so in a manner suited to their capability into later life, provided recommended safety procedures and guidelines are adhered to. Reference: www.health.gov.au