Physical activity for babies and young children
Young children should aim for around 3 hours of physical activity each day. This can be spread throughout the day and should include a variety of active play.
Babies under 1 year old
While awake, babies should have at least 30 minutes of tummy time each day. Any movement counts, including reaching, rolling, shuffling and crawling.
Helping children stay active
Being active from an early age helps children learn, grow and develop healthy habits for life. Try to:
- Encourage active play throughout the day
- Give children plenty of opportunities to move and explore
- Limit long periods of sitting still, such as in prams, high chairs or car seats
- Avoid screen time before the age of 2 wherever possible
Regular movement does not need to be structured or planned. Simple everyday activities and play can help children stay active and healthy.
Active play ideas for young children
There are lots of ways to help babies and young children stay active, whatever their age. The most important thing is to keep it fun, relaxed and part of everyday life.
Activities can include:
- Tummy time
- Playing on the floor, reaching and stretching
- Crawling
- Jumping
- Dancing
- Running
- Swimming
- Climbing
- Riding a bike or scooter
Simple everyday play ideas
You do not need special equipment or organised activities to help children move more. Everyday play can be just as effective, such as:
- Playing hide and seek
- Blowing bubbles
- Jumping in puddles
- Visiting a playground
- Throwing and catching a ball
- Going on a nature walk
- Dancing to music
Children learn best through play, so focus on activities they enjoy. Short bursts of movement throughout the day all add up and help children build confidence, coordination and healthy habits for life.
Be active together
Children learn by watching the people around them. When they see you being active, they are more likely to enjoy being active themselves.
You can encourage movement by:
- Going for walks together
- Taking the stairs instead of the lift
- Joining in games and active play
- Exploring parks and outdoor spaces
- Dancing, running or playing together
You do not need to plan special activities. Simple ways of moving together throughout the day can help children build healthy habits, stay active and have fun.
Why being active is important
Being active every day helps young children grow, learn and develop. Regular movement supports both physical and mental wellbeing.
Physical activity can help children to:
- Build strong bones and muscles
- Improve balance, coordination and movement
- Develop fine and gross motor skills
- Strengthen hand-eye coordination
- Improve concentration and attention
- Sleep better
- Boost mood and wellbeing
- Build confidence and social skills through play
Whether it is crawling, climbing, dancing or playing outdoors, every movement helps children develop important skills and healthy habits.
For more information about physical activity for children aged 0 to 5 years, including activity ideas and health benefits, visit the NHS website.
Staying active in Somerset
There are lots of opportunities across Somerset to help young children stay active, have fun and meet other families.
You can explore:
- SASP (Somerset Activity and Sports Partnership) for activity ideas, support and local programmes
- Somerset Moves Activity Finder to discover activities and groups near you
- Local baby and toddler groups in your area where children can play, move and socialise
Taking part in local activities can help children build confidence, develop new skills and make friends. It can also be a great way for parents and carers to connect with other families and find support in their community.
Tips for helping children stay active
It can be easier to build active habits when physical activity is part of everyday life. Here are some simple ways to encourage children to move more:
- Make activity part of your routine – Build movement into everyday activities, such as after meals, during playtime or before bed.
- Focus on fun – Let children choose activities they enjoy so being active feels enjoyable rather than a chore.
- Keep it simple – Use a sticker chart or simple weekly planner to help create a regular routine.
- Be prepared for busy days – Keep a few indoor activity ideas ready for when the weather is poor or you are short on time.
- Praise effort – Celebrate trying, practising and taking part, rather than focusing on what children can achieve.
Remember, every child is different. The goal is to help children enjoy moving and build healthy habits that can last a lifetime.