The degree of involvement of the population in physical activity is increasingly being considered a significant public health issue. In response, National Physical Activity Guidelines (NPAG) have been established to promote the importance of physical activity in our daily life. The goal is to get people moving & make a positive difference to their health. It is recommended that significant health gains could be obtained from engaging in moderate-intensity physical activity on most days of the week.
The NPAG's for Australians outline the minimum levels of physical activity required to gain a health benefit & ways to incorporate incidental physical activity into everyday life.
The NPAG's for Australians outline the minimum levels of physical activity required to gain a health benefit & ways to incorporate incidental physical activity into everyday life.
Children (0-5 years)
Physical Activity Recommendations:
Physical Activity Recommendations:
- For health development in infants (birth to one year) physical activity – particularly supervised floor-based play in safe environments – should be encouraged from birth.
- Toddlers (1 to 3 years) and pre-schoolers (3 to 5 years) should be physically active every day for at least three hours, spread throughout the day.
- Children younger than 2 years of age should not spend any time watching television or using other electronic media.
- For Children 2 to 5 years of age, sitting and watching television and the use of other electronic media should be limited to less than one hour per day.
- Infants, toddlers and pre-schoolers (all children birth to 5 years) should not be sedentary, restrained, or kept inactive, for more than one hour at a time, with the exception of sleeping.
Children (5-12 years)
Physical Activity Recommendations:
To reduce health risks, children aged 5-12 years should minimise the time they spend being sedentary every day. To achieve this:
Physical Activity Recommendations:
- 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.
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 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.
Young People (13-17 years)
Physical Activity Guidelines:
Physical Activity Guidelines:
- Should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day.
- 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.
- 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 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.
Measurements of Physical Activity |
Adults (18-64 years)
Physical Activity Guidelines:
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Physical Activity Recommendations for Older Australians
There are five physical activity recommendations for older Australians.
There are five physical activity recommendations for older Australians.
- Should do some form of physical activity, no matter what their age, weight, health problems or abilities.
- Should be active every day in as many ways as possible, doing a range of physical activities that incorporate fitness, strength, balance and flexibility.
- Should accumulate at least 30 minutes of moderate intensity physical activity on most, preferably all, days.
- Older people who have stopped physical activity, or who are starting a new physical activity, should start at a level that is easily manageable and gradually build up the recommended amount, type and frequency of activity.
- Older people who continue to enjoy a lifetime of vigorous physical activity should carry on doing so in a manner suited to their capability into later life, provided recommended safety procedures and guidelines are adhered to.