23 July 2019

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Children and teens are not moving enough, this comes at the expense of their health, today’s inactive kids are tomorrow’s unhealthy adults.

So how much exercise?


Children aged 6-13

The 2018 Physical Activity Guidelines Advisory committee recommends: 

  • Cardiovascular exercise on most days; at least 60 minutes of moderate to vigorous activity

    (Running, skipping, biking, playing sport).

  • Muscle strengthening activity at least 3 days a week
  • Bone strengthening exercises; such as jumping rope at least 3 days a week


Health Benefits...

  • Improves Heart health
  • Improves Muscular fitness
  • Improves Bone health
  • Promotion of healthy growth and development
  • Improved coordination and movement skills
  • Reduced risk of disease and unhealthy weight gain


    Emotional and intellectual benefits…

  • Improves academic performance (studies show regular moderate to vigorous exercise improve cognition, including memory, processing speed, attention and academic performance)
  • Improves behaviour and sleep (this increases quality of life for kids and their families)
  • Reduces risk for anxiety and depression
  • Improves self-esteem and confidence

Social Benefits…

  • Time to have fun with family and friends
  • Reduces anti-social behaviour
  • Helps develop cooperation and teamwork skills
  • Provides opportunity to make new friends


For Stronger Muscles & Bones

  • Skip, run, hop and jump.
  • Climb or swing on monkey bars and climbing frames.
  • Play games like tug-o-war and hopscotch.
  • Do structured activities like dance, gymnastics and martial arts.
  • Organized sports (need flexible rules and short instruction times, the focus should be on enjoyment rather than competition) Basketball, soccer, football, tennis etc.

Be Active and have Fun

Encourage children to play active games like obstacle courses, tag, skipping or throwing a ball or Frisbee.  Visit playgrounds, parks, nature reserves, ovals or beaches.  Get children involved in a variety of different sports and activities.  

Active at Home

Limit time of watching TV and using electronic games.  Store portable electronic devices out of sight.  Enjoy a walk with children around your local area. Children can help with gardening activities like digging, sweeping or raking.

Active Travel

For short trips, walk or ride safely.  For longer trips, park the car some distance away and walk with children for the rest of the trip.

Model an Active lifestyle

Kids copy their parents, be a positive role model, go for walks, take the stairs, walk to events, meeting, go on active outings, bike rides to the park etc.

We as a society need to do more to raise fit kids. Let’s see to it that our children have the best opportunity to be happier and healthier adults.