How Much Exercise Does A Child Need?

Why children are moving less

Years ago, children spent much of their day playing in the streets, being physically active.

Sadly today, with the prevalence of technology, children tend to spend the majority of their day either watching television, playing video games or glued to their smartphones and tablets.

Unfortunately, in most cases, this will mean that our children aren’t getting the recommended amount of daily exercise they need to stay fit and healthy.

A 2019 report by the World Health Organization (WHO) showed that worldwide, a sedentary lifestyle for the majority of children has become a major issue.

Worryingly, the report concluded that over 80 percent of children between the ages of 11 and 17 were not being physically active enough. The study also confirmed that the problem was not related to wealth or to any particular country, although the Asia-Pacific region had the highest rates of inactivity at 89 percent for boys and 95 percent for girls.

In many families, increased screen time, more homework and busier schedules have squeezed out the unstructured outdoor play that used to keep children naturally active. Organised sports and clubs can also be expensive or difficult to access, which means some children miss out on regular, enjoyable exercise.

Health risks of too little exercise

Insufficient physical exercise is a risk factor for a number of long-term health issues. These include obesity, diabetes, having high blood pressure, high cholesterol and heart disease.

Low activity levels often go hand in hand with more sitting and snacking on high-calorie foods, which together can make weight gain and related health problems more likely over time.

Benefits of getting children active early

It is far easier to encourage a child at an early age to become more active and to eat healthily, than it is to have to treat obesity and its effects at a later stage in life.

Regular physical exercise helps to develop a child’s physical health including balance and muscle strength, while also improving heart and lung efficiency. Physical activity also has a positive impact on mental health, leading to greater self-confidence and wellbeing, which can help to positively influence school performances and grades.

Being active can also improve sleep quality, behaviour and mood, which many parents find makes day-to-day family life smoother and less stressful.

Below are the current recommended guidelines for physical activity in children by age group.

How parents can support more movement

Small daily changes can make it easier for children to move more, even with busy family schedules. Building activity into everyday routines often works better than relying only on organised sports.

Ideas include walking short journeys instead of driving where it is safe to do so, setting limits on recreational screen time, planning regular park visits or bike rides, and encouraging active play with friends after school.

Parents can also lead by example by being active themselves and treating movement as a normal part of everyday life rather than a chore. If you are worried about your child’s weight, stamina or pain during exercise, it is sensible to speak to a doctor or paediatrician for individual advice.

Exercise guidelines for ages 5 to 18

For children and teenagers between 5 and 18 years, the following is recommended.

• At least 60 minutes (1 hour) of moderate-intensity physical activity each day across the week.
• Take part in different forms of exercise throughout the week to develop muscles, strengthen bones and improve movement skills.
• Minimise the time spent sitting down by breaking up long periods with physical activity. Spread activity throughout the day where possible.
• Any activity should make you feel warmer and make you breathe faster.
• Exercise should be mainly aerobic, with three days of activities that strengthen bones such as running and jumping, and three days of activities that build muscles such as climbing.

On a typical day this might mean walking or cycling to school, having active play at break times, taking part in PE and then playing football, riding a bike or dancing at home in the evening. On other days, organised sports or swimming lessons can provide a large part of the 60 minutes.

Exercise guidelines for ages 3 to 5

The recommended levels for preschool-aged children between the ages of 3 and 5 years are:

• Those between 3 and 5 years should be physically active throughout the day for sufficient growth and development.
• Preschool-aged children should be encouraged to be active when they play.

At this age, short bursts of energetic play scattered throughout the day work best. Chasing games, playing in the playground, riding a balance bike or scooter, dancing to music and active games at home all count towards healthy movement.

Types of physical activity children need

Young children and adolescents should include a mix of aerobic, muscle-strengthening and bone-strengthening activities each week as part of their regular movement. These do not always need to be organised sports; everyday play, active transport and family activities can all count.

Aerobic activity

The vast majority of your child’s daily 60 minutes of physical activity should be aerobic, such as running, walking, swimming, cycling or any other activity that makes the heart beat faster. Aerobic activities should be carried out for at least three days per week.

For many families this can include simple habits like walking or cycling to school, playing energetic games in the park, dancing at home, or going for a family swim at the weekend.

Muscle-strengthening exercises

Muscle-strengthening exercises should also be encouraged and should be carried out for at least three days per week, as part of their 60 minutes of physical activity.

Muscle-strengthening exercises can, where age-appropriate, include the following activities: walking, skipping with a rope, running, climbing, football, tennis, dancing, basketball, martial arts, press-ups, sit-ups and gymnastics.

Bone-strengthening exercises

Bone-strengthening activities should also be included for three days a week as a part of your child’s 60 minutes of physical activity. These should include weight-bearing exercises such as running, jumping, dancing, walking, playing football or gymnastics.

Jumping games, hopping, skipping, using playground equipment and most ball sports naturally help to build stronger bones as part of normal play.

Active play and everyday movement

On top of structured exercise, children benefit from plenty of unstructured active play and lighter movement throughout the day. This can involve playing in the playground, exploring outdoors, walking the dog, helping with simple household tasks or joining in active games with friends.

These small bouts of movement reduce long periods of sitting still, help children build coordination and confidence, and make it easier to reach the overall daily activity targets without it feeling like a formal “workout”.

Bringing it all together

Children today may move less than previous generations, but small, consistent changes can make a big difference to their health. Meeting the recommended daily activity levels does not have to mean intensive training plans – regular play, active travel and simple family routines all count.

By combining aerobic activity, muscle- and bone-strengthening exercises and plenty of everyday movement, parents can help their children build stronger bodies, better mood and healthier long-term habits. If you are unsure what is right for your child or have concerns about their health, speaking to a doctor can provide personalised guidance.

Get better paediatric care and support in Spain

If you are concerned about your child’s weight, fitness or how much exercise they are getting, it can be reassuring to have easy access to paediatricians and specialists who understand children’s health. Private health insurance with Sanitas can help your family get faster appointments, check-ups and any tests needed if a doctor wants to look more closely at growth, development or activity-related issues. Discover Sanitas health insurance plans for expat families in Spain, or read our guide on what Sanitas health insurance can do for your child.

Disclaimer

Disclaimer: Any information contained within this article is for your guidance only and must not be used for the basis of any self-diagnosis. In all instances, you are advised to speak to your GP or healthcare professional immediately if you are concerned about your health or intend to embark on a new health program.