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The national physical activity guidelines
1.
2. Key Concepts
The NPAG are used to clearly define the physical
activity requirements to achieve key health
benefits
The NPAG aim to promote the importance of PA
in our daily lives
Sedentary behaviour guidelines are also
included (electronic media)
3. Children (0-5 Years)
PA Guidelines
Sedentary Behaviour Guidelines
0 -1 Years: Floor based
activities are encouraged
0 – 2 Years: No electronic
media should be used
1 – 3 & 3 – 5 Years: Active
every day for at least 3 hours
(spread across the day)
0 – 5 years: Should not be
kept inactive for more than
1 hour at a time (unless
sleeping)
2 – 5 Years: Sitting/watching
TV/electronic media should
be limited to 1 hour per day
4. Children 5 – 12 Years
PA Guidelines
At least 60 minutes a day
Sedentary Behaviour Guidelines
Up to several hours a day
No more than 2 hours of
electronic media for
entertainment
Moderate to vigorous
intensity
Educational media use is
allowed
All days
5. Youth 12 – 18 Years
PA Guidelines
At least 60 minutes a day
Moderate to vigorous
intensity
Every Day
Sedentary Behaviour Guidelines
No more than 2 hours of
electronic media for
entertainment
Educational media use is
allowed
6. Overweigh or Obese Children
and Youth
PA Guidelines
More PA that is currently being engaged in
PA prescription should suit the age and stage of development of
the child
7. Adults 18 – 65
PA Guidelines
1. Think of movement as an opportunity not an inconvenience
2. Be active every day in as many ways as you can
3. Put together at least 30 minutes of moderate-intensity PA on
most, preferably all days
4. If possible, also enjoy some vigorous activity for extra health and
fitness
8. Older Adults 65+
PA Guidelines
All people (no matter their age, weight, health and abilities) should do some
form physical activity
Be active every day in as many ways as possible (a range including
strength, flexibility, balance and fitness)
Accumulate at least 30 minutes of moderate-intensity PA on
most, preferably all days
If you’re inactive or staring a new PA, gradually build up to the
recommended FIT
9. Overweight or Obese
Adults
PA Guidelines
60 minutes of physical activity per day
Once weight has been lost: 60 – 90 minutes of activity per day to
avoid weight regain
