How Much Physical Activity do Children Need?

The recommended amount of physical activity for children varies by age group. Young children between 3 and 5 years old should stay active throughout the day, while older children and adolescents aged 6 to 17 should engage in at least 60 minutes of activity daily.

This might seem like a lot, but many children are likely already meeting these goals. You can also encourage children to take part in enjoyable and age-appropriate activities that provide variety.

Activity Guidelines for Ages 3 to 5 Years

• Stay Active All Day: Regular movement supports healthy growth and development.
• Encouragement is Key: Adult caregivers should motivate children to be active during playtime.

Activity Guidelines for Ages 6 to 17 Years

• Daily Goal: At least 60 minutes of moderate-to-vigorous physical activity every day.
  • Aerobic Activity: Most of the daily activity should involve exercises like walking, running, or anything that gets their heart pumping faster. Vigorous-intensity activities should be included at least three days a week.
  • Muscle-Strengthening: Activities such as climbing or push-ups should be done at least three days a week.
  • Bone-Strengthening: Activities like jumping or running are recommended at least three days a week.

Understanding Intensity Levels in Aerobic Activity

To determine whether an activity is moderate or vigorous intensity:

• Moderate Intensity: On a scale of 0 to 10, moderate activities are about a 5 or 6. During these, children’s hearts beat faster, and they breathe harder than usual.
• Vigorous Intensity: These are a 7 or 8 on the scale. Activities at this level make children’s hearts beat much faster, and their breathing is noticeably heavier.

For example:

• Moderate Intensity: Walking to school with friends.
• Vigorous Intensity: Running or playing tag during recess.

Age-Appropriate Activities

The type of activity suitable for children often depends on their developmental stage:

• Younger Children: Tend to build strength through play-based activities like climbing trees, using jungle gyms, or practicing gymnastics. Formal weightlifting is not usually necessary.
• Older Children and Adolescents: May incorporate structured muscle-strengthening activities, such as weight training, often as part of sports practice or fitness programs.

Integrating Physical Activity into Daily Life

How can you ensure children meet their daily activity requirements? School-based programs, recess, and engaging in fun activities outside of school can make meeting these goals easier. Encourage children to find activities they enjoy to help them stay active throughout their lives.