1. Get active each day

How much activity?

Kids and teens should get at least 60 minutes of physical activity every day, including vigorous activities that make them ‘huff and puff’. They can get even more health benefits from doing several hours of physical activity every day.

Kids and teens should do strenghtening activities at least three days of the week.  Strengthening activities, such as climbing, jumping, running or playing tug-o-war, help to build muscle and strong bones.

To help kids and teens be active every day, they need opportunities for sport, play and exercise at school, after school and on weekends.

Physical activity doesn’t all have to happen at the one time. It can be accumulated throughout the day; by walking or riding to and from school, being involved in activities at school, active play at home or taking part in organised sport after school and on weekends.

Children who don’t get enough physical activity are at a greater risk of becoming overweight or obese. This makes it harder for them to be active and keep up in sport or play.

Being overweight can also make kids more prone to conditions such as asthma, flat feet and joint sprains. In the long term, it can contribute to conditions such as high blood pressure and cholesterol, heart disease, Type 2 Diabetes and liver disease.

Research tells us that the warning signs for these conditions can be present in overweight teenagers as young as 15 years of age.

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