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New national physical activity and sleep guidelines for 5-17 year olds

10 April 2019

The Federal Department of Health has released updated national guidelines to promote healthier and more active children.

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.

A healthy 24 hours includes:

Sleep
• 9–11 hours of uninterrupted sleep per night for younger children (5–13 years)
• 8–10 hours of uninterrupted sleep per night for teens (14–17 years)
• 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 
• Activities that are vigorous, as well as those that strengthen muscle and bone should be incorporated at least three days per week.

Inactivity
• Move more and sit less in your spare time
• Limit sedentary recreational screen time to no more than two hours a day 
• Break up long periods of sitting as often as possible.

Other guidelines provide recommendations for other age groups.


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