Health
National guidelines on childhood physical activity, sedentary behaviour and sleep
The Federal Department of Health produces national guidelines on childhood physical activity, sedentary behaviour and sleep with the aim of promoting healthier and more active kids.
Pre-schoolers 3-5 years
Sleep
- Pre-schoolers (3-5 years old) need 10-13 hours of good-quality sleep, including naps.
Physical activity
- Pre-schoolers 3-5 years: At least 180 minutes spent in a variety of physical activities, of which at least 60 minutes is energetic play, spread throughout the day; more is better.
Inactivity
- Not being 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; less is better.
- When sedentary, engaging in pursuits such as reading, singing, puzzles and storytelling with a caregiver is encouraged.
5 to 17 years
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 (including play).
- Activities that strengthen muscle and bone should be incorporated at least three days per week.
Inactivity
- Break up long periods of sitting as often as possible
- Limiting sedentary recreational screen time to no more than two hours per day.
For more information,visit the Federal Department of Health website (external site).
Judy Buckley
College Nurse