Teens should aim to do a mixture of aerobic activities and bone- and muscle-strengthening activities.
The Australian Physical Activity and Sedentary Behaviour Guidelines for Young People (13-17 years) recommend at least 60 minutes of moderate-to-vigorous intensity physical activity daily. To achieve additional health benefits, it is also recommended that teenagers should limit sedentary behaviours and engage in more activity, up to several hours per day.
Physical activity should be age-appropriate, enjoyable and offer variety.
1. Limit Sedentary Activities: During the daytime, teenagers should minimise the amount of time spent being sedentary (sitting), eg. screen time.
2. Aerobic Activities: Teens should participate in 60 minutes or more of moderate-to-vigorous intensity aerobic physical activity, daily.
3. Muscle-Strengthening Activities: Teens should include muscle-strengthening physical activities at least three days a week, although these should not be on consecutive days. This may be part of the 60 or more minutes of the recommended daily activity.
4. Bone-Strengthening Activities: Teens should include bone-strengthening physical activities on at least 3 days a week, as part of the 60 or more minutes of the recommended daily activity.