Table 1 Anses’ benchmarks adapted in the context of lockdown
Duration and frequency | Intensity level | Exercises to adjust depending on the type of housing (with or without outdoors) |
|---|---|---|
PA for children under 6 years | ||
At least 3 h of PA throughout the day: | Keep PA both frequent and playful | Activities (play, run, jump) in safe spaces indoor and outdoor (if available) |
That being 15 min/h for 12 h of awake time | Make board games more active by introducing balance and stretching challenges | |
Use a mat for somersaults | ||
PA for children and adolescents from 6 to 17 years (including muscle strenght training activities) | ||
At least 60 min of PA throughout the day | At least two 10 min sessions of moderate intensity | Use household items, as well as stairs and furniture to train the muscles |
Record duration of PA | Make board games more active by introducing balance and stretching challenges | |
Divide the daily duration of physical activity in sessions of 10 to 20 min | ||
Muscle strength training activities twice a week | Moderate intensity | Exercises using the body weight or a wall (stand and sit, push, lean on), small equipment (elastic bands, weighted arm bands, dumbbells) or muscle training gear (rowing machine, training bicycle) |
Use household items as exercise equipment (bottles, broom...) | ||
Limit SB of children under 6 years and children and adolescents from 6 to 17 years | ||
Limit sedentary time. | Reduce SB more frequently by breaking up prolonged sitting time | Limit the increasing leisure-based and passive screen time |
Ideally stand up every 30 min | ||
Limit leisure-based and passive screen time | ||