Is your child meeting their development milestones?- Expert Physiotherapy
25 July 2024
TMJ (TMD) pain and physiotherapy treatment
19 September 2024
These comprehensive 24-hour movement guidelines offer insights tailored for infants, toddlers, preschoolers, children, youth, adults, and seniors!
Infants (0-1 Year)
Focus on interactive play, no screen time, and more sleep compared to other age groups.
Move
- Be physically active several times in various ways through interactive floor-based play.
- At least 30 minutes of tummy time spread throughout the day for non-mobile infants.
Sleep
- 14-17 hours (0-3 months), 12-16 hours (4-11 months) of good-quality sleep, including naps.
Sit
- Not restrained for more than 1 hour at a time.
- Screen time not recommended.
- Engage in interactive non-screen-based activities like reading and storytelling.
Toddlers (1-2 Years)
Includes more structured physical activity and allows limited screen time for 2-year-olds.
Move
- At least 180 minutes of various physical activities at any intensity throughout the day.
Sleep
- 11-14 hours of good-quality sleep, including naps, with consistent bedtimes and wake-up times.
Sit
- Not restrained for more than 1 hour at a time or sitting for extended periods.
- Sedentary screen time not recommended for those younger than 2 years; no more than 1 hour for 2-year-olds.
- Engage in interactive non-screen-based activities like reading and storytelling.
Preschoolers (3-4 Years)
Requires a minimum amount of energetic play and introduces limited screen time guidelines.
Move
- At least 180 minutes of various physical activities throughout the day, with at least 60 minutes of energetic play.
Sleep
- 10-13 hours of good-quality sleep, which may include a nap, with consistent bedtimes and wake-up times.
Sit
- Not restrained for more than 1 hour at a time or sitting for extended periods.
- Sedentary screen time should be no more than 1 hour.
- Engage in interactive non-screen-based activities like reading and storytelling.
Children and Youth (5-17 Years)
Includes structured physical activities, specific sleep duration, and more restrictive screen time limits.
Sweat
- At least 60 minutes of moderate to vigorous physical activity per day.
- Vigorous activities and muscle/bone strengthening at least 3 days per week.
Step
- Several hours of light physical activities.
Sleep
- 9-11 hours per night for ages 5-13; 8-10 hours per night for ages 14-17, with consistent bed and wake-up times.
Sit
- No more than 2 hours of recreational screen time.
- Limit extended periods of sitting.
Adults (18-64 Years)
Focus on a variety of physical activities including muscle strengthening and standing, along with consistent sleep patterns.
Physical Activity
- At least 150 minutes of moderate to vigorous aerobic activity per week.
- Muscle strengthening activities at least twice a week.
- Several hours of light physical activities, including standing.
Sleep
- 7-9 hours of good-quality sleep, with consistent bed and wake-up times.
Sedentary Behaviour
- Limit sedentary time to 8 hours or less.
- No more than 3 hours of recreational screen time.
- Break up long periods of sitting.
Seniors (65+ Years)
Includes activities that challenge balance and slightly less sleep than younger adults.
Physical Activity
- At least 150 minutes of moderate to vigorous aerobic activity per week.
- Muscle strengthening activities at least twice a week.
- Activities that challenge balance.
- Several hours of light physical activities, including standing.
Sleep
- 7-8 hours of good-quality sleep, with consistent bed and wake-up times.
Sedentary Behaviour
- Limit sedentary time to 8 hours or less.
- No more than 3 hours of recreational screen time.
- Break up long periods of sitting.
Having a hard time meeting these guidelines?
Working towards any of these will result in improved health outcomes. Remember, a lot of these changes are behavioural changes which can take some time, so don’t be too hard on yourself!
Need more specific advice? Please see at our clinic!
