Infants below one year old should:
•Be physically active several times a day in a variety of ways, particularly through interactive floor-based play; more is better. For those who are not yet mobile, this includes at least 30 minutes of tummy time spread throughout the day while awake.
•No screen time.
•Infants up to three months old should have 14 to 17 hours a day of good quality sleep, including naps. Those aged four to 11 months should sleep 12 to 16 hours a day.
Children who are one to two years old should:
•Spend at least 180 minutes in a variety of physical activities at any intensity, spread throughout the day; more is better.
•Not sit for extended periods of time.
•One-year-olds should not have sedentary screen time, such as watching television programmes or videos and playing computer games.
•For those who are two years old, sedentary screen time should be no more than an hour; less is better.
•Have 11 to 14 hours of good quality sleep, including naps, with regular sleep and wake-up times.
Children who are three to four years old should:
•Spend at least 180 minutes in a variety of physical activities at any intensity. At least 60 minutes should be moderate-to vigorous-intensity physical activity, spread throughout the day; more is better.
•Not have more than an hour of sedentary screen time; less is better.
•Have 10 to 13 hours of good quality sleep, which may include a nap, with regular sleep and wake-up times.
Children aged five to 17 years should:
•Accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily.
•Amounts of physical activity greater than 60 minutes provide additional health benefits.
•Most of the daily physical activity should be aerobic. Vigorous-intensity activities should be incorporated, including those that strengthen muscle and bone*, at least 3 times per week.
*For this age group, bone-loading activities can be performed as part of playing games, running, turning or jumping.
(Text: Joyce Teo, Straits Times / Additional reporting: Natalya Molok)