Australian National Physical Activity Guidelines

What are the National Physical Activity Guidelines for birth?

• For those not yet mobile, 30 minutes of tummy time (includes reaching and grasping, pushing and pulling, and crawling) each day

• For those not yet mobile, 45 minutes of tummy time (includes reaching and grasping, pushing and pulling, and crawling) each day

• For those not yet mobile, 60 minutes of tummy time (includes reaching and grasping, pushing and pulling, and crawling) each day

• For those not yet mobile, 120 minutes of tummy time (includes reaching and grasping, pushing and pulling, and crawling) each day

What are the National Physical Activity Guidelines for toddlers (1-2yrs) ?

• At least 30 minutes a day doing a variety of physical activities including energetic play (running, jumping and twirling) each day.

• At least 60 minutes a day doing a variety of physical activities including energetic play (running, jumping and twirling) each day.

• At least 120 minutes a day doing a variety of physical activities including energetic play (running, jumping and twirling) each day.

• At least 180 minutes a day doing a variety of physical activities including energetic play (running, jumping and twirling) each day.

What are the National Physical Activity Guidelines for pre-schoolers (3-5yrs) ?

• At least 60 minutes a day in a variety of physical activities, of which 20 minutes is energetic play (e,g, running, jumping and kicking and throwing)

• At least 120 minutes a day in a variety of physical activities, of which 30 minutes is energetic play (e,g, running, jumping and kicking and throwing)

• At least 180 minutes a day in a variety of physical activities, of which 60 minutes is energetic play (e,g, running, jumping and kicking and throwing)

• At least 240 minutes a day in a variety of physical activities, of which 90 minutes is energetic play (e,g, running, jumping and kicking and throwing) each day

What are the sedentary behaviour guidelines for infants (birth to 1 yr)?

• They should not be restrained for more than 1 hour at a time (e.g. in a stroller, car seat or high chair). Infants should also not spend any time watching television or using other electronic media

• They should not be restrained for more than 2 hours at a time (e.g. in a stroller, car seat or high chair). Infants should also not spend more than 1 hour watching television or using other electronic media

• They should not be restrained for more than 2 hours at a time (e.g. in a stroller, car seat or high chair). Infants should also not spend more than 2 hours watching television or using other electronic media

• They should not be restrained for more than 3 hours at a time (e.g. in a stroller, car seat or high chair). Infants should also not spend more than 3 hours watching television or using other electronic media

What are the sedentary guidelines for pre-schoolers (3-5 years)?

• They should not be restrained for more than 2 hours at a time (e.g. in a stroller or car seat) or sitting for extended periods. Sedentary screen time should be no more than 1 hour in total throughout the 24-hour period

• They should not be restrained for more than 2 hour at a time (e.g. in a stroller or car seat) or sitting for extended periods. Sedentary screen time should be no more than 2 hour in total throughout the 24-hour period

• They should not be restrained for more than 1 hour at a time (e.g. in a stroller or car seat) or sitting for extended periods. Sedentary screen time should be no more than 1 hour in total throughout the 24-hour period

• They should not be restrained for more than 1 hour at a time (e.g. in a stroller or car seat) or sitting for extended periods. Sedentary screen time should not occur.

What are the guidelines for sleep for a pre-schooler (3-5 years)?

• It is recommended to have 10 to 13 hours of good quality sleep, which may include a nap, with consistent sleep and wake-up times.

• It is recommended to have 9 to 10 hours of good quality sleep, which may include a nap, with consistent sleep and wake-up times.

• It is recommended to have 8 to 10 hours of good quality sleep, which may include a nap, with consistent sleep and wake-up times.

• It is recommended to have 6 to 8 hours of good quality sleep, which may include a nap, with consistent sleep and wake-up times.

According to the NPAG, sedentary guidelines for 5 - 17 year old people include school work time and/or work based screen time.

• True

• False

• It depends if it is compulsory screen time or not

The physical activity guidelines for 5 - 17 year old people are:

• Accumulating 60 minutes or more of moderate to vigorous physical activity per day involving mainly aerobic activities

• Accumulating 30 minutes or more of moderate to vigorous physical activity per day involving mainly aerobic activities

• Accumulating 45 minutes or more of moderate to vigorous physical activity per day involving mainly aerobic activities

• Accumulating 90 minutes or more of moderate to vigorous physical activity per day involving mainly aerobic activities

Is the following statement true or false for Adults (18 - 64yrs)?

"Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity each week"

• True

• False

Is the following statement true or false for adults (18-64 yrs)?

"75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity per day"

• True

• False