Malaysian Dietary Guidelines for Children and Adolescents 2023

LIMIT
Limit Physical
Inactivity & Sedentary
Behavior
Example : Watching TV,
Playing video game,
Surfing internet,
Playing computer

3 TIMES IN A WEEK
Participate at least 3 times in a week in activities.
That increase muscle and bone strength
Muscle:
KM5
Climbing trees/ walls,Resistance band, Playing on monkey bars
Bone:
Running, Jumping jack, Jump rope, Hopscotch

Be Physically Active Everyday

60 MINUTES DAILY
Accumulate at least 60 minutes of moderate-to-vigorous intensity
Physical Activity Daily

Playing actively outdoors, running and chasing,

cycling, swimming, football, badminton

EVERYDAY
Be active everyday in as many ways as you can
Walking, climbing stairs, be active during PE class, doing household chores

Note:
Adequate sleep for optimal health and well-being.
Uninterrupted 9-11 hours of sleep every night for those aged 5-13 years and 8-10 hours every night for those aged 14-17 years
with consistent bed wake-up times

Figure 5.1: Physical activity pyramid for children and adolescents. Adapted from NCCFN (2013)

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