Keeping your child active is essential to ensure they stay happy, healthy and self-confident. To maintain a basic level of health, the NHS recommends that your child does the following amount of physical activity:
- At least 60 minutes of physical activity every day – this can range from moderate activity, such as playground games and cycling, to vigorous activity, such as running, skipping and tennis.
- Three days per week, your child should incorporate exercises which will build their muscles and their bones. This can include swinging on the playground equipment, hopping and skipping, and sports such as gymnastics, tennis and dance.
- Children should reduce the time that they spend sitting down for extending periods of time, including watching TV, playing computer games, using smart-devices, and travelling by car when they could walk or cycle. Being active for at least one hour per day is associated with better health, stronger bones and muscles, and higher levels of self-confidence and happiness.
- Examples of moderate activity in children include: walking to school, playing in the playground, riding a scooter, skateboarding, rollerblading, walking the dog or cycling.
- Examples of vigorous activity in children include: energetic dancing, swimming, running, gymnastics, football or rugby.
- Examples of muscle-strengthening activities suitable for children include: games such as tug of war, swinging on playground equipment bars, gymnastics, sit-ups or press-ups.
To find out more about your child’s activity levels, visit NHS Live Well: