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Children and young people staying active

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How much physical activity should I do?

For children and young people (5 to 17 years) you should aim for:

  • At least 60 minutes of physical activity per day
  • Activities that strengthen muscles and bones on three days per week.

Examples of physical activity

Make sure you do things that make you huff and puff which includes things like:

  • running
  • bike riding or scootering
  • one-on-one basketball in the driveway
  • creating your own dance routine.

As well as things that make you huff and puff, do lots of light physical activity like:

  • a leisurely walk
  • throwing a ball in the backyard
  • a stretching routine in the sunshine.

Examples of activities that strengthen muscles and bones

Physical activity that strengthens muscles and bones includes things like:

  • bodyweight movements such as push-ups and squats
  • household tasks that involve lifting and carrying objects
  • skipping
  • yoga

Staying active videos

Wellbeing SA, supported by Exercise & Sports Science Australia and Wellbeing@Work, have developed some videos that focus on:

The Office for Recreation, Sport and Racing has also developed a video showcasing affordable activities that can easily be set up in your neighbourhood, providing hours of entertainment and ways to get your children moving.

What about screen time and sitting?

During this time people may be spending more time sitting or in front of screens than they usually would.

Some things to remember

  • For children and adults try to break up long periods of sitting throughout the day — try setting a reminder for the last 5 minutes of every hour and move around the house.
  • For children and young people talk to them about the importance of limiting their amount of recreational screen time to no more than 2 hours each day — this does not include screen time for educational purposes.