The National Physical

Activity Guidelines

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)

Children (0-5 Years)

PA Guidelines

0 -1 Years: Floor based activities are encouraged

1 – 3 & 3 – 5 Years: Active every day for at least 3 hours (spread across the day)

2 – 5 Years: Sitting/watching TV/electronic media should be limited to 1 hour per day

Sedentary Behaviour Guidelines

0 – 2 Years: No electronic media should be used

0 – 5 years: Should not be kept inactive for more than 1 hour at a time (unless sleeping)

Children 5 – 12 Years

PA Guidelines

At least 60 minutes a day

Up to several hours a day

Moderate to vigorous intensity

All days

Sedentary Behaviour Guidelines

No more than 2 hours of electronic media for entertainment

Educational media use is allowed

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

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

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

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

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