Getting enough good-quality sleep is essential for healthy growth. All children and young people should get the right mix of physical activity, inactivity and sleep in each 24-hour period.


Being active is important for children and young people to grow healthy, and set good habits for life. There are many social, emotional, intellectual and health benefits, including:

  1. A chance to have fun with friends and family
  2. Reduced antisocial behaviour
  3. Stronger cooperation and teamwork skills
  4. Better self-esteem and confidence
  5. Lower anxiety and stress
  6. Better concentration
  7. Healthy growth and development
  8. Strong muscles and bones
  9. Improved fitness, including coordination and movement skills
  10. Lower risk of disease
  11. Lower risk of unhealthy weight gain

How much activity do children and teenagers need each day?

The Australian Department of Health (May 2021) recommends children and young people do at least 60 minutes each day of moderate to vigorous physical activity. But, More is better!

At least three days per week, children and young people should incorporate vigorous activities and activities that strengthen muscle and bone in the 60 minutes.

Our girls all attend one timetabled double PE lesson each week, but should have another two physical activities on top of this. These activities don’t have to be organised or formal, but remember to check out the other co-curricular sport and physical activities as well as the extra sport opportunities offered at Danebank.

How much screen time is too much?

Long periods of sitting can lessen the benefits of being physically active. So it’s important to break up sitting in front of screens as often as possible.

Limiting the time spent sitting or lying down (sedentary behaviour) can help children grow and develop good habits for life.

Screen time during childhood can have long-term impacts on a child’s development. For children and young people, we recommend no more than 2 hours of sedentary recreational screen time per day. This does not include screen time needed for school work. (Australian Department of Health, May 2021)

Are your kids getting enough sleep?

Getting enough good-quality sleep is essential for healthy growth. When you sleep, you’re giving your muscles a chance to recover so you can improve your exercise performance. Sleep can help improve your memory and productivity as well as boost your immune system.

The Australian Department of Health (May 2021), recommends that each night:

  1. Children aged 5 to 13 years get 9 to 11 hours of uninterrupted sleep
  2. Young people aged 14 to 17 years get 8 to 10 hours of uninterrupted sleep

Some tips to help establish and maintain healthy sleep patterns:

  1. Having a consistent bedtime and wake-up time
  2. Avoiding screen time one hour before sleep
  3. Keeping screens out of the bedroom

– Ms Jolene Cullen, Junior PDHPE Teacher and Sport Facilitator 

For more reading

24-hour movement guidelines for the children and young people  aged 5 to 17 brochure

movement guidelines fact sheet

physical activity and sedentary behaviour recommendations for people aged 18 to 64 years.

Make your move – sit less, be active for life – brochure for families