Staying fit and healthy is important for your child’s normal growth and development.
Being active can help your child to:
- have a healthy body
- develop self-confidence
- improve mood and sleep
- improve learning and attention
Children under age 5 should have at least 3 hours of physical activity a day. Being active with your child is a great way to bond and spend quality time together.
By age 3, this should include at least 1 hour of moderate to vigorous physical activity. This is where their heart rate is increased and their breathing is faster than normal.
Older children and teenagers need at least 1 hour of moderate to vigorous physical activity each day. They should also do activities that build strong muscles and bones at least 3 times a week.
Types of physical activity
The activity does not need to be done all at once. It can be spread over the day. Try to reduce how much time your child spends sitting or not moving. For example, limit the amount of time they spend on screens.
All activity counts. This includes:
- walking
- running
- dancing
- hopping
- skipping
- cycling
How you can help children to be active
Health benefits of physical activity
Regular physical activity is important for your child.
It can:
- help them focus and remember things
- make them feel happier and less stressed
- build strong muscles
- keep their blood sugar at a healthy level
- make their bones stronger
- keep their heart and blood pressure healthy
- help them keep to a healthy weight
For babies and very young children, interactive floor-based play is important. This helps them develop movement skills so they can stay active as they grow older.
Watch a video on physical activity guidelines
What you can do
You can:
- explore the outdoors with your child
- make time for play with other children
- dance to music and learn songs together
- walk or cycle to where you're going - even doing part of the journey on foot or by bike will be good for your child
- try to have areas in your home with no TVs, computers or devices
- avoid screens and devices for certain times during the day
- create safe places to play
Outdoor play
When playing outdoors, children have more freedom to move and connect with the world.
Playing outdoors offers something new every day. It has huge benefits for your child.
To help you and your child stay active outdoors in any weather:
- wear a raincoat and wellies when it’s wet
- use sunscreen and wear a sunhat when it’s sunny
- wear a hat and coat when it’s cold or windy
If you do not have a garden or it’s not safe to go outside near your home, explore your local parks, playgrounds or beaches.