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:
- 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
Staying active videos
Wellbeing SA, supported by Exercise & Sports Science Australia, The City of Unley - Daily Moves and Wellbeing@Work, have developed some videos that focus on:
- Movement skills for children and teenagers
- Fun and easy to follow dance routine for children
- Short-burst ‘huff and puff’ physical activity for children and teenagers
- How to use outdoor exercise equipment for teenagers and adults
- Yoga for children and teenagers
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?
We know, for good health and wellbeing, it is important to be mindful of how much time we spend sitting or engaged with screens. For children and young people, some things to remember:
- Try to break up long periods of sitting throughout the day as often as possible.
- Talk to children and young people 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.