2nd April 2023

Physical Activity Guidelines for Children and Young People

Physical Activity Guidelines for Children and Young People

Do you know how much physical activity children and young people aged 5 to 18 should do every day to keep healthy?

 

The NHS website recommends that children and young people aged 5 to 18 should:

 

  • aim for an average of at least 60 minutes of moderate or vigorous intensity physical activity a day across the week
  • take part in a variety of types and intensities of physical activity across the week to develop movement skills, muscles and bones
  • reduce the time spent sitting or lying down and break up long periods of not moving with some activity. Aim to spread activity throughout the day

 

What counts as moderate activity?

Moderate intensity activities will raise your heart rate, and make you breathe faster and feel warmer.

One way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing.

Children and young people should do a range of different activities across the week.

 

Examples include:

 

  • walking to school or walking the dog
  • playground activities, including jumping, running and catching
  • physical education
  • sports, like football or tennis
  • swimming
  • skipping
  • dancing
  • skateboarding or rollerblading
  • cycling

 

What activities strengthen muscles and bones?

Examples include:

  • gymnastics
  • football
  • jumping
  • martial arts
  • resistance exercises with exercise bands, weight machines or handheld weights
  • sit-ups, press-ups and other similar exercises