Wellbeing & friendshipsAges 3–175 min read
By Charlotte ·
How Much Exercise Do Kids Need? An Age-by-Age Guide
Daily activity guidelines for ages 3–17, what counts as exercise, and easy ways to add movement on busy school days.
Children are built to move, but school days, homework and screens leave less room for it than you might expect. Here is how much activity the official guidelines recommend at each age, what counts and how to fit it into a busy week.
US guidelines say children aged 3 to 5 should be active throughout the day, and children aged 6 to 17 need at least 60 minutes of moderate-to-vigorous activity every day. It does not have to be sport, and it can be spread across the day.
The guidelines by age
These figures come from the US physical activity guidelines, summarised by the Centers for Disease Control and Prevention.
| Age | How much | What kind |
|---|---|---|
| 3 to 5 | Active throughout the day | Active play of many kinds: running, climbing, jumping, dancing |
| 6 to 17 | 60 minutes or more every day | Mostly moderate-to-vigorous aerobic activity, such as brisk walking, cycling or running |
| 6 to 17 | At least 3 days a week, as part of the 60 minutes | Vigorous activity that makes them breathe hard |
| 6 to 17 | At least 3 days a week, as part of the 60 minutes | Muscle-strengthening, such as climbing or push-ups, and bone-strengthening, such as jumping or running |
The 60 minutes can be added up from shorter bursts: a walk to school, break time, a bike ride after homework.
What counts as exercise
Anything that gets your child moving and breathing faster counts. It does not need a kit bag.
Brisk walking, scooting, easy cycling, playground games. Your child can talk but not sing.
Running, tag, football, swimming lengths, fast cycling. Talking is hard.
Climbing frames, tug of war, gymnastics, push-ups.
Jumping, skipping rope, hopscotch, basketball, running.
Many activities tick more than one box. A game of tag is vigorous and bone-strengthening at once.
A live class on this1-on-1 Anger Management CoachingAges 8–12Signs your child may need more movement
- Restless or irritable after a long day indoors.
- Trouble falling asleep at night.
- Tires quickly on a walk or in PE.
- Most free time is spent sitting, often with a screen.
None of these proves a problem, but together they suggest it is worth adding activity. Better sleep is often the first change families notice. See our guide to a healthy sleep routine for school-age kids.
Fitting it in on school days
| When | Idea | Minutes |
|---|---|---|
| Before school | Walk, scoot or cycle part of the way | 10 to 15 |
| At school | Break time and PE | 20 to 30 |
| After school | Playground stop, bike ride or a kickabout before homework | 15 to 20 |
| Evening | Dance to three songs, skip rope or a family walk | 10 to 15 |
Put movement before homework, not after. Many children concentrate better once they have burned off some energy.
If the week already feels full, our guide on whether your child is overscheduled can help you find the balance.
For kids who don't like sport
Team games are only one way to be active. Try dance, martial arts, swimming, climbing, skating, yoga, hiking or active video games. Let your child choose, and try a few before deciding. Live online classes in dance, yoga and fitness can also help on days when getting out is hard.
What matters most is that they enjoy it enough to keep doing it.
If your child has a health condition, an injury or a disability, ask your pediatrician what kinds and amounts of activity suit them. Build up gradually after a long break.
What parents can do next
- Roughly add up your child's active minutes on a normal school day.
- Pick one slot from the table above and add it this week.
- Plan one active family outing at the weekend.
- Ask your child which new activity they would like to try.
Frequently asked questions
Does the 60 minutes have to be all at once?
No. Shorter bursts across the day add up.
Does PE at school count?
Yes, the active part of it does, along with break-time play and walking to school.
Can children do too much exercise?
Most children do too little, not too much. Children in intensive training for one sport need rest days and variety; ask the coach or your pediatrician if you are unsure.
Do online fitness classes count?
If your child is moving and breathing faster, yes. A live dance, yoga or fitness class is real activity.
Find an activity your child enjoys
Live health, wellness and fitness classes offer yoga, dance and movement for different ages.
