Web Content Viewer (JSR 286) - Healthy Weight


Teenagers playing rugbyDid you know that if you are between 13 and 17 years old, the 24-Hour Movement Guidelines for Children and Young People (5-17 years) provide the following guidance about being physical active, limiting sedentary behaviour (sitting) including recreational screen time, and the importance of healthy sleep patterns such as having consistent bed time routines, avoiding screens at least one hour before sleep, and keeping screens out of the bedroom?

For optimal health benefits, children and young people (aged 5–17 years) should achieve the recommended balance of high levels of physical activity, low levels of sedentary behaviour, and sufficient sleep each day. A healthy 24 hours includes:

Physical Activity:

  • Accumulating 60 minutes or more of moderate to vigorous physical activity per day involving mainly aerobic activities.
  • Several hours of a variety of light physical activities; Activities that are vigorous, as well as those that strengthen muscle and bone should be incorporated at least 3 days per week.
  • To achieve greater health benefits, replace sedentary time with additional moderate to vigorous physical activity, while preserving sufficient sleep.


Sedentary Behaviour:

  • Break up long periods of sitting as often as possible.
  • Limit sedentary recreational screen time to no more than 2 hours per day.
  • When using screen-based electronic media, positive social interactions and experiences are encouraged.


  • An uninterrupted 9 to 11 hours of sleep per night for those aged 5–13 years and 8 to 10 hours per night for those aged 14–17 years.
  • Have consistent bed and wake-up times


Being physically active is good for you in so many ways. It opens up a huge range of experiences, improves your health and makes you feel good. It's a great way to relax, enjoy the company of friends and even make some new ones. It doesn't matter what you do, walking, surfing, skateboarding, dancing or playing sport€, what counts is being physically active every day.

Being physically active:

  • Is an opportunity to face challenges and develop new skills
  • Can boost your confidence
  • Improves your fitness
  • Makes your bones and muscles stronger
  • Can improve your posture
  • Can help you maintain a healthy weight
  • Improves the health of your heart
  • Can help you relax
  • Can reduces stress
  • Promotes healthy growth and development.

If you're between 13 and 17 years old, you need to do at least an hour of moderate to vigorous physical activity every day. But don't stress, it doesn't have to be in one session. You can enjoy a variety of shorter activities throughout the day, as long as it adds up to at least 60 minutes. And you can always do more if you want to!



To find out more about physical activity for teenagers, see:



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