The amount of physical activity, sitting, screen time and sleep we should aim for changes across different stages of life. The Australian 24-hour movement guidelines provide useful targets for each.
Here’s a quick summary:
Ages <12 months
- Physical activity: Interactive floor-based play, and ≥30 minutes of tummy time for babies per day.
- Sedentary time: Do not restrain for >1 hour at a time.
- Sedentary recreational screen time: None.
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Sleep:
- 0–3 months: 14–17 hours.
- 4–11 months: 12–16 hours.
- This includes naps.
Ages 1–2
- Activity: ≥3 hours of energetic play per day.
- Sedentary time: Do not restrain for >1 hour at a time.
- Sedentary recreational screen time:
- <2 years: None.
- 2 years: ≤1 hour per day.
- Sleep: 11–14 hours, including naps.
Ages 3–5
- Activity: ≥3 hours of play per day, with 1 hour being energetic play.
- Sedentary time: Do not restrain for >1 hour at a time.
- Sedentary recreational screen time: ≤1 hour per day.
- Sleep: 10–13 hours. Some will still need naps.
Ages 5–17
- Activity:
- ≥1 hour of moderate to vigorous activity involving mainly aerobic activities per day.
- Vigorous activities should be incorporated ≥3 days per week.
- Several hours of light activities per day.
- Strength: ≥3 days per week.
- Sedentary time: Minimise and break up long periods of sitting.
- Sedentary recreational screen time: ≤2 hours per day.
- Sleep:
- 5–13 years: 9–11 hours.
- 14–17 years: 8–10 hours.
Ages 18+
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Physical activity:
- Moderate to vigorous intensity physical activities for ≥30 minutes on most days.
- Muscle-strengthening activities on ≥2 days per week.
- Functional activities targeting mobility, balance, and coordination on ≥3 days per week.
- Several hours of light-intensity physical activity daily.
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Sedentary behaviour:
- Limit the amount of time spent being sedentary.
- Break up prolonged periods of sedentary behaviour as often as possible.
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Sleep:
- Adults 18–64 years: 7–9 hours of good quality sleep, with consistent bed and wake up times.
- Older adults 65+ years: 7–8 hours of good quality sleep, with consistent bed and wake up times.
- Adults with disability or chronic conditions: Get sufficient, good quality sleep, with consistent bed and wake-up times.
Just note that these are targets, not pass-or-fail thresholds. If you’re currently doing less physical activity than recommended, even a little more is worthwhile. You can gradually build from there!
Reference:
Australian Government Department of Health, Disability and Ageing. 24-hour movement guidelines for all Australians. Updated 28 April 2026. https://www.health.gov.au/topics/physical-activity/24-hour-movement-guidelines-for-all-australians?language=en
