How Much Exercise Does a Child Need Each Day?
About one hour a day of active play for school-age children, and about three hours of moving around for toddlers and preschoolers. That is what the World Health Organization recommends. And it does not have to be one hour in one go: little bursts across the day all count.
If you just read that and thought "one hour? Mine barely made it from the sofa to the table today", you are not alone. Most children around the world move less than this. The good news is that it is easier to reach than it sounds, and you do not need a gym, a sports club or a big garden.
The simple version, by age
| Age | How much moving a day |
|---|---|
| Babies | Lots of floor play. Before they crawl, about 30 minutes of tummy time, spread through the day. |
| 1 to 2 years | About 3 hours of moving around, any kind, spread through the day. |
| 3 to 4 years | About 3 hours, and at least 1 hour of it energetic (running, jumping, dancing). |
| 5 to 17 years | About 1 hour of energetic play a day, on average. Plus, 3 times a week, something that makes muscles work hard, like climbing on the playground or jumping. |
What counts as "energetic"?
Here is an easy way to tell. If your child is breathing faster but can still chat, that is good, steady movement: a quick walk to school, a bike ride, a dance in the kitchen. If they are so out of breath they can only say a few words, that is the really energetic kind: tag, racing, jumping games.
Both count toward the hour. For little ones, just think "running around and having fun".
Why bother?
Children who move enough tend to sleep better, focus better, feel calmer and grow stronger bones and muscles. Moving also helps with mood: a grumpy afternoon can turn around after ten minutes of silly dancing.
What about screens?
The World Health Organization suggests no screens before age 2, and no more than 1 hour a day from 2 to 4. For older children there is no exact number, just a simple idea: do not let screens take the place of moving. You do not have to ban them. Try a trade instead: "ten minutes of moving, then the next episode".
5 easy ways to get there
1. Break it into small pieces
Ten minutes before school, ten after, and a walk home already make half an hour. Little pieces add up fast.
2. Move together
Children copy what they see. "Let's all dance for one song" works far better than "go outside and play".
3. Make it a game, not exercise
Nobody wants to do "exercise". Everybody wants to win a race to the door, freeze when the music stops, or walk like a bear.
4. Keep a rainy-day plan
Bad weather and small flats are the usual reasons a day ends with zero minutes. Keep a few indoor games ready. Here are 10 indoor games that burn energy.
5. Celebrate, do not count
Praise the fun, not the minutes. A child who enjoys moving will keep doing it long after you stop reminding them.
Questions parents ask
Does PE at school count?
Yes. Any time your child is moving and breathing faster counts, at school or at home.
Does it have to be 60 minutes in one go?
No. Short bursts add up, and an average across the week is fine. Any movement is better than none.
My child is not sporty. What then?
Sport is not the only way. Dancing, walking the dog, playground games and helping carry the shopping all count. Find what they enjoy and build on it.
How much screen time is okay?
The World Health Organization advises no screens before age 2, no more than 1 hour a day from 2 to 4, and keeping screen time for fun limited after that.
Ten minutes with Foxy
FoxFit has short dances, warm-ups and a 30-day challenge for the whole family, on a phone or the TV. An easy way to start your daily hour.
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Sources: World Health Organization, guidelines on physical activity and sedentary behaviour (2020) and guidelines for children under 5 (2019).
This article is general information, not medical advice. If your child has a health condition, ask your doctor which activities suit them.