Daily Walking
Steady walks built into the day; the easiest place to start.
Get-fit guides / Exercise for kids
Exercise for kids
By the Exercise Explorer team. Last updated 13 November 2026.
The WHO recommends that children and adolescents do an average of 60 minutes a day of moderate to vigorous activity. For younger children, that is mostly play. These are the options we rate well, with a mix to keep it fun.
Read this first. This is general information, not medical advice. If your child has a health condition, or you are worried about their growth, fitness or weight, speak to your GP or school nurse.
The short answer
- The WHO suggests an average of 60 minutes a day of moderate to vigorous activity for ages 5 to 17, including activities that strengthen muscles and bones on at least three days a week.
- Active play counts, so it does not have to be organised exercise.
- Variety helps. A 2026 review raised concerns about injury and wellbeing when children specialise in one sport year-round.
- Choose activities the child enjoys. Enjoyment is what makes it stick.
The best ways to keep kids active
Active Play (Kids)
Unstructured running, climbing and games.
Lap Swimming
Pool lengths using one or more strokes.
Family Bike Rides
Weekend rides for all ages.
The Daily Mile
15-minute walk or run at school.
Kids Gymnastics
Tumbling, balance and strength classes.
Youth Sports Clubs
Club-based football, hockey, swimming and more.
Active Video Games
Ring Fit, Just Dance or Wii-style exercise games.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1Daily WalkingStrong evidence
Walking or scooting to school, or a family walk after dinner.
30 min × 5/wkEffort ●○○○○Free - 2Active Play (Kids)Moderate evidence
Running, climbing, chasing and playground games. Risky play is part of healthy development.
60 min × 7/wkEffort ●●○○○Free - 3Lap SwimmingModerate evidence
A life skill, and a whole-body workout.
40 min × 3/wkEffort ●●●○○Low cost - 4Family Bike RidesLimited evidence
Fun, shared activity, building cycling skills.
90 min × 1/wkEffort ●●○○○Low cost - 5The Daily MileLimited evidence
A school-based walk or run. A 2026 study found only a small, non-significant increase in activity, so see it as one option among several.
15 min × 5/wkEffort ●●○○○Free - 6Kids GymnasticsLimited evidence
Builds strength, flexibility and coordination.
60 min × 1/wkEffort ●●●○○Low cost - 7Youth Sports ClubsLimited evidence
Team sports teach skills and friendships. Try several rather than one.
60 min × 2/wkEffort ●●●○○Low cost - 8Active Video GamesLimited evidence
A way to get moving indoors. A 2026 pooled analysis found no clear effect on blood glucose or cholesterol compared with other activity.
30 min × 3/wkEffort ●●○○○Low cost
What to watch out for
- Focusing on one sport all year at a young age. A mix of activities lowers the risk of overuse injuries.
- Trampoline parks without supervision and rules. Falls caused most injuries in one hospital study.
- Making exercise a punishment, or focusing on weight.
- Too much screen time replacing play. Try to break up sitting.
- Overtraining, ignoring pain or playing through injuries.
A week of active play for kids
This is an example to adapt, not a prescription. If a day feels too much, do less.
- Day1Walk or scoot to school, or a 20-minute walk after dinner.
- Day2Playground or garden games for 30 minutes.
- Day3A bike ride or swim.
- Day4A team sport or class.
- Day5Active play, such as tag, climbing or dancing.
- Day6A family outing, for example a park, trail or pool.
- Day7A lazy day, with a gentle walk. Aim for about an hour a day on average.
- My notes: what did they enjoy most?
When to see a doctor
Stop exercising and get medical advice if any of these apply to you.
Get urgent help now
- Chest pain or fainting during exercise
- A head injury with confusion, repeated vomiting or drowsiness
- A limb that is deformed, or that a child cannot use after a fall
Call 999 or go to A&E. Do not wait for a GP appointment.
Speak to a GP or call NHS 111 if you have
- Pain that does not go away, or limping.
- Unusual breathlessness, wheeze or tiredness with activity.
- Concerns about weight, growth or low fitness.
- Reluctance to take part linked to worry, bullying or low mood.
What the research says
The WHO 2020 guidelines recommend that children and adolescents do an average of 60 minutes a day of moderate to vigorous physical activity across the week, including vigorous aerobic activity and activities that strengthen muscle and bone on at least three days a week.
A 2026 study of 1,004 five- and six-year-olds in 40 London 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.
A 2026 pooled analysis of 10 studies (732 children and adolescents) found no significant effect of active video games on blood glucose, insulin, cholesterol or triglycerides compared with other activity.
A 2026 narrative review raised concerns about injury and wellbeing with early specialisation in one sport.
Full references are listed under Sources below. Evidence ratings are our own plain-English summary of the research we found, not a medical opinion.
Frequently asked questions
How much exercise do kids need?
The WHO recommends an average of 60 minutes a day of moderate to vigorous activity for children and adolescents, including bone and muscle-strengthening activities on at least three days a week.
What counts as exercise for kids?
Active play, walking or cycling to school, sport, swimming, dancing and games. Anything that gets them moving and slightly out of breath.
How do I get a reluctant child to be active?
Focus on fun and choice, join in as a family and try different activities until something clicks. Avoid making it about weight or performance.
Is it OK for kids to do strength training?
Play such as climbing and bodyweight games already strengthens muscles. Structured weights are best supervised by a qualified coach.
Should my child specialise in one sport?
A 2026 review raised concerns about injury and wellbeing with year-round specialisation in young children. A mix of activities is generally advised.
Are active video games good enough?
They get children moving, but a 2026 pooled analysis found no clear effect on blood glucose, insulin or cholesterol compared with other activity. Real-world play adds variety.
When should I see a doctor?
Get urgent help for chest pain, fainting, a significant head injury or a limb that is deformed. See a GP for persistent pain, limping or concerns about weight or fitness.
Sources
- World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020. doi.org/10.1136/bjsports-2020-102955