Sit less. Move more.
More than half of all Australian adults are not active enough.
More than one half. That's more than 9.5 million adults.
A staggering number given that Australia is seen as a sporting nation but it turns out that we sit down far too much for our own good.
"Sit less. Move more" is the key message the Australian Government's health campaign wants us to follow because we sit on our bums too long and don't move around enough.
What are the key goals for adults 18-64 years of age?
- Fit in 150 to 300 minutes of moderate physical activity or 75 to 150 minutes of vigorous activity or a combination of moderate and vigorous activity, each and every week
- Do muscle strengthening activities at least 2 days each week
- Sit down less
- Break up long periods of sitting as often as possible
These goals seem pretty ambitious. 150 to 300 minutes a week? That's close to 20 to 40 minutes each day. Where are you going to find the time?
How about kids and older people? How does this message apply?
I've summarised the key messages for all ages from the campaign here.
|
Age range |
Active time each and every day |
Screen time recommended |
How to do this? Extra comments |
Link to brochure |
birth to 12 mths |
Allow natural safe movement, play and exploration when awake. |
Zero screen time of any type. It is recommended that children under 12 months of age do not watch DVDs, TV, computer screens and other electronic games. That means no to using the TV screen as an entertainment and a baby-sitting tool for babies. Zip, zilch, nil, none ... up to the age of 2 years! |
Do not keep little kids inactive, sedentary or restrained for periods longer than one (1) hour at a time (except when sleeping!). Infants ought to be free to move and play safely according to their age. What is restrained? Restrained includes sitting in a high chair, stroller, car seat or capsule, supermarket trolley, jogging/hiking front pack, or other restricting item. |
Brochure here |
| 1 to 2 years | At least three (3) hours of activity each and every day. That's 180 minutes out of a day. | Zero screen time of any type.
It is recommended that children under 2 years of age do not watch DVDs, TV, computer screens and other electronic games. That means no to using the TV screen as an entertainment and a baby-sitting tool for young kids. |
Spread activity across the day. It doesn't have to be done in one big session. | Brochure here |
| 2 to 5 years | At least three (3) hours of activity each and every day. That's 180 minutes out of a day. |
Limit all screen time to less than one (1) hour each day. Screen time include TV, DVD, computer screens (even 'educational toy ones), smart devices and electronic games |
Do not keep little kids inactive, sedentary or restrained for periods longer than one (1) hour at a time (except when sleeping!).
Toddlers and children up to 5 years of age ought to be free to move and play. |
Brochure here |
| 5 to 17 years | Include at least 60 minutes active time each day, upwards to 180 minutes. |
Limit leisure screen time to less than two (2) hours each day. Ready for the challenge!! |
The more activity a child or teenager gets, upwards to three (3) hours daily, the better. Include muscle and bone strengthening activities at least 3 days a week. |
For ages 5 to 12 years |
| 18 to 64 years | 150 to 300 minutes of moderate physical activity each and every day |
No specific recommendation is made but research shows that people who keep their leisure screen time to less than an average of one (1) hour a day are better able to control their weight. If that's too much of a challenge, start to reduce your non-working hours' screen time to less than 3 hours daily. |
If you do vigorous activity, the time commitment drops to 75 to 150 minutes each day. | Brochure here |
| above 64 years | Aim for 30 minutes each day at a moderate level | No recommendation is made but less screen time means more time for hobbies, activity and other stimulating (mental, social and physical) interests | Include strength building, balance and flexibility activities into your day. | Brochure here |
For more detail and ideas on how to 'Move more. Sit less' for adults and to make it happen, and for access to the full age range, go to the Australian Government's page (click here).