How much should children move every day?
The World Health Organization recommends that children and young people aged 5 to 17 do an average of at least 60 minutes a day of moderate to vigorous physical activity across the week, mostly aerobic. On at least 3 days a week this should include vigorous activity and activities that strengthen muscles and bones. Some activity is better than none.
What counts as moderate to vigorous activity?
Moderate activity makes children breathe faster and feel warmer. Vigorous activity makes them out of breath, for example running, fast cycling, swimming or ball games. Active play, walking or cycling to school and helping at home all count, not only organised sport.
What about sitting still?
WHO advises limiting the time children spend sitting, especially recreational screen time. Break up long periods of sitting with short moves.
My child does not like sport. What can we do?
- Start small and build up gradually. Some activity is better than none.
- Let your child choose: dancing, climbing, skating, walks with the dog or swimming with friends.
- Make it social and fun rather than a performance.
- Walk or cycle short trips together.
Try this week
- Plan three active family moments this week, for example a walk, a bike ride and a ball game.
- Swap one car trip for walking or cycling.
- Agree a "move break" every 30–60 minutes during long homework or gaming sessions.
When to get help
If your child has pain, breathlessness or dizziness during activity, or a health condition, ask a doctor what level of activity is right.