Deputy Principal, Wellbeing 

As we enter yet another period of lockdown, the importance of maintaining regular physical activity in our day should remain a priority. 

My Year 11 PE class has been discussing the health benefits of regular physical activity and investigating the dangers of inactivity. In Year 7-10 PE classes, we are encouraging students to do a minimum of 30 minutes of a physical activity a day, something they enjoy as well as providing some fun skill and fitness challenges. We simply want our students to keep moving!

The Department of Health and Aging provide all Australians with guidelines for general health and wellbeing. We need to ask ourselves, are we doing an adequate amount of physical activity, and avoiding too much sitting and screen time?  

Australia’s Physical Activity & Sedentary Behaviour Guidelines for Children (5-12 years)

Being physically active is good for kids’ health, and creates opportunities for making new friends and developing physical and social skills.

Physical Activity 

For health benefits, children aged 5–12 years should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day. 

Children’s physical activity should include a variety of aerobic activities, including some vigorous intensity activity. 

On at least three days per week, children should engage in activities that strengthen muscle and bone. 

To achieve additional health benefits, children should engage in more activity – up to several hours per day.

Sedentary Behaviour

To reduce health risks, children aged 5-12 years should minimise the time they spend being sedentary every day. To achieve this: 

Limit use of electronic media for entertainment (e.g. television, seated electronic games and computer use) to no more than two hours a day – lower levels are associated with reduced health risks. 

Break up long periods of sitting as often as possible.

Australia’s Physical Activity & Sedentary Behaviour Guidelines for Young People (13 -17 years)

As young people move through school, start work and become more independent, being physically active and limiting sedentary behaviour every day is not always easy, but it is possible and it is important. 

Physical Activity Guidelines

For health benefits, young people aged 13–17 years should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day. 

Young peoples’ physical activity should include a variety of aerobic activities, including some vigorous intensity activity. 

On at least three days per week, young people should engage in activities that strengthen muscle and bone. 

To achieve additional health benefits, young people should engage in more activity – up to several hours per day.

Sedentary Behaviour Guidelines

To reduce health risks, young people aged 13–17 years should minimise the time they spend being sedentary every day. To achieve this: 

Limit use of electronic media for entertainment (e.g. television, seated electronic games and computer use) to no more than two hours a day – lower levels are associated with reduced health risks. 

Break up long periods of sitting as often as possible.

Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years)

Being physically active and limiting your sedentary behaviour every day is essential for health and wellbeing. These guidelines are for all adults aged 18 – 64 years, irrespective of cultural background, gender or ability.

Physical Activity Guidelines

Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount. 

Be active on most, preferably all, days every week. 

Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week. 

Do muscle strengthening activities on at least two days each week.

Sedentary Behaviour Guidelines

Minimise the amount of time spent in prolonged sitting. 

Break up long periods of sitting as often as possible

Kristen Waldron

Deputy Principal Wellbeing