The recipe for healthy children: Scientists say 11 hours of sleep, 90 minutes of 'vigorous activity' and eight hours sitting gives youngsters the strongest bones

The perfect recipe for a healthy bones in a child is a daily mixture of vigorous activity, time sitting still and up to 11 hours of sleep, a new study revealed

Researchers examined 804 children aged between 11 and 13 for the new study

The study authors tracked their activity levels, time spent asleep and bone mass

They used this information to determine the idea makeup of a 'Goldilocks Day' 

This is a day that allows for ideal bone growth development in children up to 13

Better bone growth while young can reduce the risk of osteoporosis in later life 


PUBLISHED: 11:55 BST, 20 October 2020 | UPDATED: 18:54 BST, 20 October 2020


어린이들의 건강한 뼈 관리를 위한 방안

   어린이의 건강한 뼈를 위한 완벽한 관리법은 매일 활기찬 활동과 앉아 있는 시간, 그리고 최대 11시간의 수면이 혼합된 것으로 새로운 연구에서 밝혀졌다.

사우스 오스트레일리아 대학의 전문가들은 뼈 건강을 위한 완벽한 '골디락스 데이'를 마련하기 위해 11세에서 13세 사이의 804명의 어린이들을 조사했다.

연구팀은 신체활동이 뼈 건강을 위해 필수적이기 때문에 하루 평균 활동 수준을 높이기 위해 무엇을 바꾸거나 제거할 수 있는지 판단하기 시작했다고 말했다.

아이들은 하루에 운동이나 달리기를 하거나 걷거나 집안일을 하는 등 가벼운 활동을 하는 데 하루 최대 90분, 3.4시간을 보내야 한다.

나머지 '이상적인 날'은 읽기, 공부, 등교 등 8시간의 좌식시간과 밤잠을 자는 11시간의 수면으로 구성된다.

'24시간 내내 아이들의 활동은 뼈 건강을 위해 중요하지만, 지금까지 우리는 그의 완벽한 조합을 알지 못했다.'

두무드는 신체활동의 수준이 높을수록 아이들의 뼈 건강에 좋다고 말했지만, 여러분은 '다른 활동에 영향을 주지 않고 운동을 늘릴 수 없다'고 말했다.

'이 연구에서는 신체 활동, 좌식 시간, 수면의 상호연관적인 요인을 살펴보며, 최상의 일상의 균형을 전달하는 이상적인 조합을 찾아냈다.

황기철 콘페이퍼 에디터

Ki Chul Hwang Conpaper editor curator

edited by kcontents

The perfect recipe for healthy bones in a child is a daily mixture of vigorous activity, time sitting still and up to 11 hours of sleep, a new study revealed.

Experts from the University of South Australia examined 804 children aged between 11 and 13 years old to work out the perfect 'Goldilocks Day' for bone health.

Physical activity is vital for bone health, the team said, so they set out to determine what could be changed or removed to increase activity levels in an average day.

Children should spend up to 90 minutes a day playing sports or running and 3.4 hours per day doing light activities such as walking or doing household chores.

The rest of the 'ideal day' is then made up of eight hours of sedentary time including reading, studying and going to school and 11 hours in bed asleep at night. 


Lead researcher, Dr Dot Dumuid says that the findings provide valuable insights for parents, caregivers and clinicians in planning the day to ensure healthy bones.

'Children's activities throughout the whole 24-hour day are important for their bone health, but until now, we haven't known the perfect combination.'

Dumuid said higher levels of physical activity are good for bone health in children - but you 'can't increase exercise without impacting their other activities'.  

'In this study, we looked at the interrelating factors of physical activity, sedentary time and sleep, finding an ideal combination that delivers the best daily balance.

'The 'Goldilocks Day' tells us the durations of physical activity, sleep and sitting that are 'just right' for children's optimal bone health.'

Understanding the best combination of activities for bone growth in younger children is important, as peak bone mass is achieved by age 18-20. 

'Optimising bone health in children is a key protector against osteoporosis, the leading preventable cause of fracture in adults and a major public health problem with considerable economic and societal costs,' said Dumuid. 

Osteoporosis is a major problem around the world, affecting up to 200 million people, including over 3 million in the UK - with 500,000 fractures each year as a result of the condition. 

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Building Healthy Bones in Children - Dr. Samuel Rosenfeld


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