Guidelines for children and young people (aged 2 -18 years)
All children and young people should be active, at a moderate to vigorous level, for at least 60 minutes every day. Moderate activity explained: This is when your breathing and heart rate increase and you are still able to carry on a conversation. You should feel warm and develop a slight sweat. Your pace feels comfortable.
Vigorous activity explained: This is when your breathing becomes heavy, your heart rate becomes faster and it is difficult to keep a conversation going. Your body temperature also increases causing you to sweat.
Remember: Some activity is better than none. Short bouts of activity count; you can reach your 60 minutes by doing short bouts of 10 minutes at a time.
Always include muscle-strengthening, flexibility and bone-strengthening exercises at least 2-3 times per week. All major muscle groups should be worked. These are the legs, hips, back, abdomen, chest, shoulders, and arms.
Here are some types of moderate, vigorous and muscle strengthening activities for kids
- Some activity is better than none.
- Short activity bouts count. Children can reach their 60 minutes 10 minutes at a time.
- Choose activities appropriate to the child's ability.
- Spread activities throughout the week.
- Add activities which increase muscular strength and endurance on two to three days per week.