How much physical activity should children and young people aged 5 to 18 do to keep healthy?
Children and young people need to do 2 types of physical activity each week:
- aerobic exercise
- exercises to strengthen their muscles and bones
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
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.
- walking to school or walking the dog
- playground activities, including jumping, running and catching
- physical education
- sports, like football or tennis
- skateboarding or rollerblading
- martial arts
- resistance exercises with exercise bands, weight machines or handheld weights
- sit-ups, press-ups and other similar exercises
- Physical activity guidelines for children under 5 years
- Physical activity guidelines for adults aged 19 to 64
- Physical activity guidelines for older adults (aged 65 and over)