As the year draws to an end, school finishes up and grades come in, Australian kids have found themselves with one grade they can’t be proud of.

The Report Card of Physical Activity for Children and Young People, released this month by Active Healthy Kids Australia, rated kids with a D- for their overall physical activity levels.  

The research showed only 19 per cent of Australians aged 5 – 17 years adhered to national guidelines of 60 minutes of moderate to vigorous intensity physical activity every day.

As we head into summer holidays, now is the time to strive for a pass. 

It’s important for Queenslanders of all ages to get active – with adults leading by example and modelling healthy habits to children.

Not only will exercise keep children energised, it will help with growth, development and overall physical and psychological wellbeing.

In adults, adequate levels of physical activity can also help reduce the risk of many chronic diseases, including some cancers.

Children aged five to 12 years should aim for at least 60 minutes of moderate to vigorous intensity physical activity every day.

We recommend adults aim for at least 60 minutes of moderate intensity activity every day.

So switch off the television, put down your phone and instead find active ways to keep busy.

Spend time outdoors – running around and playing at the park, swimming, hiking as a family, playing tennis or cracking out the cricket set for a bit of backyard fun.

On days you can’t fit in more than 30 minutes of exercise, make an intentional effort to increase your incidental activity to improve wellbeing - it all adds up to a healthier you.

Take the stairs instead of the elevator, bike to work instead of driving, do squats in front of the TV, or stretches while gardening.

At least one third of all cancers are preventable through healthy lifestyle changes, including getting active and maintaining a healthy weight.

It is time to shape up, slim down and get moving for a healthier, happier lifestyle.

For more information about Cancer Council Queensland and for tips on getting active, visit cancerqld.org.au.