Featured in: Exercise for kids
Active Play (Kids)
Unstructured running, climbing and games.
How to start
Give children time every day for unstructured active play: running, climbing, ball games and imaginative outdoor games. Join in when you can.
How to progress
Add variety and challenge as they grow.
What the evidence says
Evidence: moderate
The WHO recommends that children and adolescents do an average of 60 minutes of moderate to vigorous activity a day. A 2026 review looked at active play in 6 to 12 year olds and its link with the 24-hour movement guidelines and fitness, but we have not assessed its results in detail. A 2026 study in children found that outdoor play injuries are a common reason for emergency visits, but risky play is part of healthy development.
Take care: Supervise young children, check play areas for hazards and let children take age-appropriate risks.
Sources
12-week starter plan
Daily play sessions, with family help.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 4.5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Play outside.
- Join in.
- Limit screens.
Common mistakes
- Over-structuring play.
- Always saying no to risk.
- Skipping outdoor time.
Kit and cost
Free Approximate UK prices.
- Outdoor clothes
- A ball and rope
- A safe play area
Frequently asked questions
How much activity do children need?
An average of 60 minutes a day, according to the WHO.
Does play count?
Yes, active play counts.
Is it safe?
Supervise young children and check for hazards.
Good for: Fun & social Heart & fitness Bone health
Compare with similar options
| Active Play (Kids) | Family Bike Rides | The Daily Mile | Scouts and Guides | |
|---|---|---|---|---|
| Typical session | 60 min × 7/wk | 90 min × 1/wk | 15 min × 5/wk | 90 min × 1/wk |
| Effort | ●●○○○ | ●●○○○ | ●●○○○ | ●●○○○ |
| Cost | Free | Low cost | Free | Low cost |
| Equipment | No equipment | Some equipment | No equipment | Basic kit |
| Impact | Medium impact | Low impact | Medium impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | moderate | limited | limited | limited |