Movement guidelines for children
Physical activity is one of the most beneficial things a child can do for their health. It supports children’s physical development, social skills, emotional resilience and learning at school.
Whether it's through organised sports, active travel, or play, all children can benefit from daily movement. These activities can help create happy, active kids with habits that will benefit them into their teenage years and adulthood.
Physical activity recommendations
The Australian Department of Health and Aged Care has developed physical activity guidelines to support healthy growth and development in children. These guidelines provide age specific recommendations for physical activity, screen time and sleep.
- Australian 24-hour movement guidelines: Birth to 5 years
- Australian 24-hour movement guidelines: 5-17 years.
Children with a disability follow the same Australian physical activity guidelines, with modifications as needed to support their abilities and participation.
Infants (under 12 months)
- be physically active several times a day. Supervised interactive floor-based play, including crawling is encouraged. More is better.
- for infants not yet crawling, aim for at least 30 minutes of tummy time spread throughout the day This includes reaching and grasping, pushing and pulling.
Toddlers (1-2 years)
- get at least 180 minutes of varied physical activity spread throughout the day, including energetic play. More is better.
Preschoolers (3-5 years)
- Get at least 180 minutes of varied physical activity spread throughout the day, including at least 60 minutes of energetic play. More is better.
Children and young people (5-17 years)
- Get at least 60 minutes of moderate to vigorous physical activity per day
- Focus on aerobic activities
- Add strengthening activities at least three days in the week, for example, climbing, hopping, jumping and running.
See simple steps to increase child's daily movement for more tips on improving physical activity across the day.
For information on physical activity guidelines for people aged 18-64, see the Department of Health website.
The importance of physical activity
Physical activity plays an important role in a child’s growth and development. Studies show that physical activity levels during childhood years significantly increase the health outcomes across their lifespan. This helps improve their own health and sets a foundation for when they eventually have children of their own.
Humans were designed to move, and the benefits are almost endless, from physical development to mental, social and emotional wellbeing.
When we consider physical activity for children, we often focus on the positive effects it has on physical health. However, physical activity and movement are influential in a child's overall growth and development.
Physical activity can help improve:
Physical outcomes
- healthy bones, muscles and joints
- maintaining a healthy body weight
- improved heart and lung function
- improved balance, flexibility and posture
- improved coordination and fundamental movement skills
- improves a child’s immune system
- lowers the risk of long-term diseases such as diabetes or heart disease
- improved stamina
- decreased risk of injury.
Social and emotional benefits
- increase self-esteem and confidence
- reduce anti-social behaviour
- encourage social interaction, such as through team sports
- enhance the ability to cooperate in a team or group setting
- build resilience in difficult situations
- teach children to regulate emotions, share and take turns
- lower anxiety levels.
Lessons learnt from physical activity can help protect against mental health challenges. Stress, anxiety and depression are the most common mental health concerns among children and young adults.
Exercise lasting 20-45 minutes is most effective in improving children’s positive emotions. Studies show that being physically active increases the brain’s release of feel-good hormones called endorphins.
The more children engage in physical activity, the more likely they are to experience positive emotions. Engaging in regular exercise can decrease the symptoms associated with mild depression and anxiety.
See Mental Health in Australia for more information.
Cognitive benefits
Parents are often concerned about physical activity taking time away from academic performance. Studies show there is a positive relationship between physical activity and academic performance.
Children’s brains benefit from regular movement. Physical activity results in increased brain activity. By being physically active, your child can benefit from:
- improved cognitive function
- longer periods of concentrate
- better problem-solving and decision-making skills
- enhanced memory.
One study showed that during a 3 year period, students who were engaged in regular physical activity improved their academic performance by 6%. This benefit was shown in other outcomes for children, including better classroom attitudes and behaviours.
Attention levels are improved in children directly after periods of exercise. This could be five-minute brain breaks, recess or organised sport outside of school hours.
Sleep
Higher levels of physical activity are associated with better sleep quality in children.
By being active every day, it is likely that children will have improved quality of sleep, such as getting to sleep sooner and sleeping for longer.
See Regular sleep patterns for more information.
See simple steps to increase kids' movement for more ways to encourage movement as a parent.