Be Active Every Day: Physical activity for 5- to 18-year-olds
Physical activity for 5- to 18-year-olds
at least 60 min
Children and young people should do at least 60 minutes of moderate to vigorous physical activity each day.
Sixty minutes a day will help your child:
- develop strong muscles, bones and joints
- move with balance and flexibility
- develop and maintain a healthy heart and lungs
- maintain a healthy weight
- build self-confidence and social skills.
The more they move, the greater the benefit.
Aim for a mix of activities – aerobic + strength + flexibility
- Swimming, cycling, kapa haka, touch rugby, and kilikiti will raise their heart rate and get oxygen pumping round their bodies.
- Skipping, jumping, and using climbing or park equipment will build muscle and bone strength.
- Bending and stretching will keep them flexible.
Physical activity is any movement of the body that uses energy.
Aim for lots of moderate and some vigorous activities
I’m breathing faster and my heart is beating a bit more.
I can still talk!
I’m puffing and my heart is beating faster.
I can only say a few words without taking a breath
Look for ways to encourage activity
Encourage children and young people to look for opportunities to move throughout their day, eg, walking or biking to school, taking the stairs not the escalator.
Encourage them to try new activities or sports and to discover which ones they most enjoy. Support these interests. Give feedback and praise.
Join in the action
Do activities as a family. Turn off the TV for active playtime. Involve everyone in deciding what to do.
It’s never too early to begin
Movement is important from birth – helping young children to be active will help their learning and development.
Encourage play that helps build fundamental skills such as running, jumping and skipping, balance, landing and turning, and throwing and catching.
Help your children to be active safely
Make sure your child:
- wears appropriate clothing and footwear
- wears sunscreen for outdoor activities in summer
- has the right safety gear and wears it correctly
- knows about and practises footpath and road safety.
If you have concerns about your child’s health or physical activity, talk to your doctor or nurse.
Provide good fuel for action
See also the poster Be Active Every Day, HE2313.
You can look and order these, as well as other nutrition resources, at www.healthed.govt.nz