The Australian Physical Activity and Sedentary Behaviour Guidelines recommend that children aged 5-12 and young people aged 13-17 do 60 minutes of physical activity each day. To help make this easier to achieve we recommend breaking this down into 15 minutes, 4 times a day.
Physical activity is anything that gets your body moving, makes you breathe faster and speed up your heart rate. Physical activity makes happy, healthy, and resilient kids and young people who develop healthy habits for life.
Getting your move on every day has many social, emotional, intellectual and health benefits, including:
- improved physical and mental health
- improved quality of life
- increased energy
- reduced risk of many health conditions, diseases and unhealthy weight gain
- maintaining or improving blood pressure, cholesterol and blood sugar levels.
- the chance to have fun with friends and family
- reduced antisocial behaviour
- stronger cooperation and teamwork skills
- better self-esteem and confidence
- lower anxiety and stress
- better concentration
- healthy growth and development
- strong muscles and bones
- improved fitness, including coordination and movement skills
15 minutes, 4 times a day
We recommend breaking up 60 minutes of physical activity into four 15-minute chunks across the day.
These activities don’t have to be organised or formal, they can often be free, and can include things like:
- walking or riding to school or around your neighbourhood
- walking the dog
- going to the park with friends
- playing handball
- playing in the backyard
- running or jogging
- lifting weights
Reviewed 07 December 2022