How much should a child move: activity guidelines by age
How much a child should move each day: guidelines for ages 1 to 17, screen time, sleep and how to fit activity into a school schedule.
Photo: Antonius Ferret
Children and teenagers aged 5–17 are advised to get an average of at least 60 minutes of moderate-to-vigorous activity a day, and that counts not only training but active play, walking to school and cycling. At least three times a week those 60 minutes should include exercises that strengthen muscles and bones: jumping, climbing, gymnastics, ball games.[1] [2]
For toddlers the guidelines are different and perhaps surprisingly large: children aged 1–4 need at least three hours of any physical activity a day, spread across the day. For 3–4-year-olds at least an hour of that should be moderate-to-vigorous activity.[3]
Photo: cottonbro studio
Guidelines by age
- Ages 1–2: 180 minutes or more of activity a day, no screens; 11–14 hours of sleep.
- Ages 3–4: 180 minutes or more, including 60 minutes of energetic play; screen time no more than an hour; 10–13 hours of sleep.
- Ages 5–17: an average of 60 minutes of moderate-to-vigorous activity a day; strength and bone-strengthening activities at least three times a week.
Moderate activity is when a child breathes faster but can still talk: brisk walking, a scooter, games in the yard. Vigorous is when talking becomes hard: running, football, swimming at pace, skipping rope.[1]
Why it matters
Active children are less likely to be overweight, have stronger bones and a healthier cardiovascular system. Movement also affects learning: it improves attention, memory and sleep and lowers anxiety.[1] [4]
The flip side is sedentary time. The more hours in a row a child spends sitting, especially in front of a screen, the higher the risks, even if they go to training. So movement breaks during the day matter as much as a class.[1]
How to fit the guideline into a schedule
The hour does not have to be continuous. Twenty minutes walking, half an hour in the yard and a short workout at home add up. In Tashkent in summer it is better to move activity to the morning and evening, and to choose the pool or indoor classes in the heat.[2]
- Walking or scooting to school, where it is safe.
- An active break or a walk after lessons, before homework.
- Two or three classes a week with different types of load: one for endurance, one for strength and coordination.
- Weekends are for family activity: the park, cycling, swimming.
The guideline is not one training session a day but the sum of all movement: games, the journey, PE lessons and classes.
How to tell if the load is enough or too much
It is enough if your child eats with appetite, falls asleep easily, is lively in the morning and wants to go to classes. It is too much if constant tiredness, muscle and joint pain, irritability or falling grades appear. In that case drop one class rather than add a new one.[4]
Frequently asked questions
Does a PE lesson count? Yes, if the child actually moves for most of the lesson. It usually covers 30–40 minutes of the guideline, and the rest needs to be made up during the day.[1]
How much screen time is fine for a toddler? Under two, no passive viewing is recommended; at 2–4, no more than an hour a day, and less is better.[3]
Should a child with asthma or excess weight limit sport? Usually the opposite: regular activity is beneficial, but the programme and load are best agreed with a paediatrician.[2]
Sources
- Physical activity: fact sheet · World Health Organization
- Physical activity guidelines for children and young people · NHS
- Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age · World Health Organization
- Exercise for Children · MedlinePlus, U.S. National Library of Medicine
