Physical activity guidelines for children aged between 5 to 18 years old
The physical activity guidelines for 5 to 8-year-olds say that we should ideally aim be active for at least 60 minutes (1 hour) every day, this should include some sort of strength activity at least 3 times per week.
It is also important to reduce the amount of time children are sitting (sedentary time), this can mean time in front of televisions, electronic devices, sitting/lying down as this behaviour can result in an acerbation of long-term health conditions.
What this means
Being physically active can mean many things, but the most important thing to remember is to keep moving throughout the day.
Aerobic activities – this term refers to being physically active to a point that our heart and breathing rate increases, this can include activities such as :
- Walking
- Cycling or scooting
- Dancing
- Football
- Playground games
Strength activities are movements that are designed to improve the strength of our muscles and bones, this can include activities such as; gymnastics, tennis, kick boxing, skipping, climbing. If possible, we should aim to do a mixture of aerobic and strength activities every day.
Activity ideas
- Active play – tag, chase, hopscotch, skipping
- Sports – tennis, gymnastics, football, martial arts
- Puddle or nature walks
- Online workouts (Announcing “P.E with Joe” | Daily LIVE workouts for kids | The Body Coach)
- Strength/weights – push ups, planks
Health benefits
There are wide range of health benefits associated with being active from a young age and continuing this as we reach adulthood, some of this include:
- Development of strong bones and muscles
- Improving cardiovascular health
- Overall fitness
- Mood and anxiety
- Social skills/friendships
- Attention and concentration
- Sleep
- Reducing the risk of long-term health conditions
For more information on activity ideas or the health benefits associated with being active for children aged between 5 to 18 years, visit Physical activity guidelines for children and young people on the NHS website.
Local groups and support
Somerset Activity and Sports Partnership (SASP) offers information, support and activity opportunities for children and young people across Somerset. Visit Active Children and Young People on the Somerset Activity & Sports Partnership website.
The Somerset Activity and Sports Partnership Somerset Moves Activity Finder can help families find local clubs, classes and activities.
Junior Parkrun
Junior parkrun is a free weekly 2km walk or run which is available for children aged between 4 to 14 years old. The events are organised by volunteers and are a safe and enjoyable space for children to be active. They are usually held every Sunday morning and specifically designed for children. For more information visit the parkrun website.
Resources
The NHS has a range of resources to encourage children to be physically active, with the emphasis on keeping it fun. For more information visit Activities for kids – Healthier Families on the NHS website.
Top tips for parents and carers
- Let young people choose their own activities – Choice boosts motivation. Give options like cycling, dancing, swimming, walking with friends.
- Start with small, doable goals – Example: “Walk or wheel to school twice a week” or “Join one after‑school activity this term.”
- Make activity social – Friends are powerful motivators. Plan active meet-ups, join team sports, or do family activity challenges together.
- Track progress in fun ways – Use step charts, stickers, or apps designed for young people to help them see their progress.
- Focus on confidence, not competition – Praise effort, practice, and enjoyment rather than speed, ability or winning.