How much physical activity, sedentary behaviour, screen time, and sleep for children under 5 years?

 

Lack of physical activity is a significant risk factor for poor health. Physical inactivity is connected to global mortality rates and overweight. Recently, the screen time on smartphones and tablets has emerged as a considerable concern in the Nordics.

In early childhood, children learn and develop rapidly. Early childhood is a period during which children form their lifestyle habits. A child's day is filled with many different types of activities, and the most important thing is that all these aspects are in balance: eating habits, physical activity, time spent sitting or restrained, screen time, rest, and sleep.

The World Health Organization (WHO) has created a guide, Guidelines on physical activity, sedentary behaviour, and sleep for children under 5 years of age, that helps parents and early childhood professionals implement children's days correctly by balancing different activities. The guide is for children under 5 years of age. The guide aims to provide guidance on how many hours per day children should spend being physically active or sleeping for their health and well-being, as well as the maximum recommended time they should spend on screen-based sedentary activities or sitting.

Recommendations at a glance by WHO

 

Infants (less than 1 year) should:

• Be physically active many times a day in various ways, particularly through interactive floor-based play - the more, the better.
• For those who are not mobile yet, this includes at least 30 minutes of tummy time spread throughout the day while you are awake.
• Not be sitting/restrained for more than 1 hour at a time (e.g. pram/stroller, high chair, car seat, baby carrier). Screen time is 0 hours as it is not recommended. When sedentary, engaging in reading and storytelling with a caregiver is encouraged.
• Have 12–17 hours of good quality sleep, including naps.

 

Children 1-2 years of age should:

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• Spend at least 3 hours in physical activity (a variety of types) spread throughout the day - the more, the better.
• Not being restrained for more than 1 hour at a time (e.g., pram/stroller, high chair, car seat, baby carrier) or sitting for extended periods of time.
• For 1-year-olds, screen time of 0 hours is not recommended (such as watching TV, videos, or playing computer games). For 2-year-olds, sedentary screen time should be no more than 1 hour; the less, the better. When sitting down or sedentary, engaging in activities like reading, storytelling, and interacting with a caregiver is encouraged.
• Get 11-14 hours of good-quality sleep, including naps, with regular sleep and wake-up times.

 

Children 3-4 years of age should:

• Spend at least 3 hours in physical activity at any intensity, of which at least 60 minutes is moderate-to-vigorous-intensity physical activity, spread throughout the day - the more the better.
   
• Not be restrained for more than 1 hour at a time (e.g. pram/stroller) or sit for long periods. Sedentary screen time is no more than 1 hour; less is better. When sitting down to read or interact with a caregiver through storytelling, it's encouraged.
   
• Get 10–13 hours of good-quality sleep, which may include a nap, with regular sleep and wake-up times.

 

As such, these guidelines do not take into account, for example, quiet and calm play, which is an essential part of a small child's day. The main aim of this guide is to provide recommendations specifically on physical activity, sedentary screen time, time spent sitting or restrained, and quality sleep.

Read the complete guide from here: Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age.

Kindiedays Themes-based Lesson plans are designed to support children's holistic learning. Explore them and get some free samples HERE.

 

Happy moving!