New national 24-hour movement guidelines for 5-17 year olds

The Australian 24-Hour Movement Guidelines for Children and Young People (5-17 years) provide recommendations on the right balance of physical activity, inactivity and sleep.

The updated guidelines recommend the following:

Sleep

• Younger children (5–13 years) need 9–11 hours of uninterrupted sleep per night

• Teens (14–17 years) need 8–10 hours of uninterrupted sleep per night

• Consistent bed and wake-up times.

Physical Activity

• Aim for 60 minutes or more per day of moderate to vigorous physical activity. The more huff and puff the better

• Several hours of a variety of light physical activities eg playing in the sandpit or hide and seek

• Activities that are vigorous, as well as those that strengthen muscle and bone should be incorporated at least three days per week.

Sedentary behaviour

• Move more and sit less in your spare time

• Limit sedentary recreational screen time to no more than two hours per day

• Break up long periods of sitting as often as possible

• Other guidelines provide recommendations for other age groups.

The guidelines can assist healthcare workers in supporting patients to achieve optimal health.

See the Federal Department of Health (external site)