Children and adolescents aged 7 to 17 years are recommended to be physically active in a diverse, brisk and strenuous manner for at least 60 minutes a day in a way that suits the individual, considering their age. Excessive and extended sedentary activity should be avoided.
Summary of the Physical Activity Recommendation for children and adolescents
- Improve endurance 3 times a week. Increase your heart rate and frequency of breathing.
- Stay energetic. Take breaks during prolonged sedentary periods.
- Strengthen your muscles and bones 3 times a week. Remember flexibility, balance and agility.
- Increase wellness. Move whenever you can. Supplement your sport activities with everyday physical activity.
- Recover from the day and get enough sleep. Give time for your brain to structure thoughts and form new ones.
How to reach the recommended amount of physical activity
The physical activity recommendation can be reached in many different ways. It’s important to find the physical activities that you enjoy.
- Spend more time in physical activities.
- Reduce the amount of time spent in sedentary activities.
It is important to make the changes gradually: First, 15 minutes more physical activity and 15 minutes less sedentary, then 20 minutes more physical activity, and so on.
Tips for increasing daily physical activity
- By going to school by foot or by bike, you will save euros and avoid rush-hour buses.
- Use the stairs instead of the lift. On the stairs, you might run into someone you know.
- Be active on the breaks. Play ping pong or pool with friends, or play football together.
- It’s nice to invite friends home. It’s also easy to add up the daily physical activity on the household chores!
Online application: The online physical activity questionnaire for children and adolescents
Using the Online application, the respondent can assess their physical activity and get feedback on how their habits are aligned with the recommendation on physical activity for children and adolescents aged 7-17. In addition, the application offers a summary of overall physical activity and sleep during one week.