Australia's Physical Activity and Sedentary Behaviour Guidelines: Tips and Ideas for Young People (13-17 years)

Practical ideas for young people to help increase physical activity and minimise sedentary behaviour everyday.

Page last updated: 06 February 2014

60 minutes, every day.

Active and Fun

Instead of watching TV or using other electronic media:
  • Try social outdoor activities like kicking a footy or throwing a frisbee with friends or family.
  • Catch up with friends to walk and talk, instead of sitting down to chat.
  • Swap social media for social activity.

Active and Safe

  • Start slowly and build up the amount and intensity of physical activity.
  • Protect yourself from the sun – you should wear sun-protective clothing, including a hat, and apply sunscreen regularly.
  • If you have a medical condition, speak with your doctor about the most suitable activities for you.

Active Travel

  • For short trips, walk, ride or skateboard safely, instead of travelling by car.
  • Use public transport and walk or ride to and from the bus stop or train station.
  • Get off the bus one stop earlier and walk the rest of the way.
  • When out shopping, use the stairs instead of the lift or escalator.

Active at Home

  • Plan specific, limited time periods for watching TV and using electronic media.
  • Sleep time is important – avoid using electronic media just before going to sleep.
  • Do a DVD-based exercise or dance class.

For Stronger Bones & Muscles

  • Join a martial arts class.
  • Take the stairs, instead of the lift or escalator.
  • Learn to dance.

Tips and Ideas for Sitting Less

  • Stand up and move during your favourite TV shows.
  • Get up to change the channel on the TV.
  • Stand or walk around while waiting for the bus or train.
  • Stand up while talking on the phone.
  • Set an alarm on your computer or electronic device to remind you to move more often.
  • Listen to recorded books as you do your cleaning or go for a walk, rather than sitting down to read.
Make your move - Sit less - Be active for life!

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