To maintain a
basic level of health, children and young people aged 5-18 need to do at
least:
60 minutes (1
hour) of aerobic activity each day, which should include a mix of moderate-intensity
activity, such as fast walking, and vigorous-intensity activity, such
as running, and as part of their 60 or more minutes, muscle-strengthening
activities, such as gymnastics or push-ups, and bone-strengthening
activities, such as skipping rope or running, on at least 3
days a week.
What counts as moderate-intensity aerobic activity?
Examples of
activities that require moderate effort for most young people include:
- walking to school
- playing in the playground
- skateboarding
- rollerblading
- Traditional dance
- riding a bike on level ground or with few hills
- pushing a lawn mower
Moderate-intensity
aerobic activity means you're working hard enough to raise your heart rate and
break a sweat. One way to tell if you're working at a moderate intensity is if
you can still talk but you can't sing the words to a song.
What counts as vigorous-intensity aerobic activity?
Examples of activities that require vigorous effort for most young people include:
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| silek ( martial arts of minangkabau, Indonesia ) |
- playing chase
- energetic dancing
- aerobics
- running
- gymnastics
- playing football
- martial arts such as silek ( martial arts of minangkabau, Indonesia )
- riding a bike fast or on hills
Vigorous-intensity
aerobic activity means you're breathing hard and fast, and your heart rate has
gone up quite a bit. If you're working at this level, you won't be able to say
more than a few words without pausing for a breath.
What counts as muscle-strengthening activity?
For young
people, muscle-strengthening activities are those that require them to lift
their own body weight or to work against a resistance, such as climbing a
rope.
Examples of
muscle-strengthening activities suitable for most young people include:
- games such as tug of war
- rope climbing
- sit-ups
- push-ups
- swinging on playground equipment or bars
- gymnastics
- resistance exercises with exercise bands, weight machines or hand-held weights
- rock climbing
Children and
young people should take part in activities that are appropriate for their age
and stage of development.
What counts as bone-strengthening activity?
Bone-strengthening activities are those that have an impact on the bones. They help bone growth and strength.
Examples of
bone-strengthening activities suitable for most young people include:
- games such as hopscotch
- hopping, skipping and jumping
- skipping rope
- running
- sports such as gymnastics, football, volleyball and tennis
Children and
young people should take part in activities that are appropriate for their age
and stage of development.
Healthy weight
- Children and young people who are overweight can improve their health by meeting the activity guidelines, even if they don’t lose weight.
- To reach a healthy weight, they may need to do more than the recommended 60 minutes of activity a day and make changes to their diet.
And remember, don't sit for too long
Children and
young people should minimise the amount of time they spend sitting watching TV,
playing computer games and travelling by car when they could walk or cycle
instead.
