Featured in: Exercise for kids
The Daily Mile
15-minute walk or run at school.
How to start
Children walk, jog or run for about 15 minutes each school day, at their own pace. No special kit.
How to progress
Keep it daily and encourage them to go further.
What the evidence says
Evidence: limited
A 2026 study of 1,004 five- and six-year-olds in 40 London primary schools found that pupils in schools doing The Daily Mile spent about 2 more minutes in moderate to vigorous activity at school, but the difference was not significant, and there were no differences in mental health or educational performance. Pupils had only recently started, so longer-term effects are unknown.
Take care: Let children go at their own pace and keep it fun.
Sources
12-week starter plan
A daily mile at school or at home.
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 5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Go at your own pace.
- Make it social.
- Do it in normal clothes.
Common mistakes
- Making it competitive.
- Skipping on cold days.
- Pushing slow walkers.
Kit and cost
Free Approximate UK prices.
- Comfortable shoes
- A track or field
- A watch (optional)
Frequently asked questions
Does it work?
A London study found no significant gains in activity or wellbeing after early exposure, but longer-term effects are unknown.
How long is it?
About 15 minutes.
Can I do it at home?
Yes.
Good for: Heart & fitness Fun & social
Compare with similar options
| The Daily Mile | Active Play (Kids) | Family Bike Rides | Scouts and Guides | |
|---|---|---|---|---|
| Typical session | 15 min × 5/wk | 60 min × 7/wk | 90 min × 1/wk | 90 min × 1/wk |
| Effort | ●●○○○ | ●●○○○ | ●●○○○ | ●●○○○ |
| Cost | Free | Free | Low cost | Low cost |
| Equipment | No equipment | No equipment | Some equipment | Basic kit |
| Impact | Medium impact | Medium impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | moderate | limited | limited |