How much physical activity do children and young people aged 5-18 need to do to keep healthy?
To stay healthy or to improve health, young people need to do three types of physical activity each week: aerobic, muscle-strengthening and bone-strengthening activity.
The amount of physical activity you need to do each week is determined by your age. Click on the links below for the recommendations for other age groups:
Physical activity for young people aged 5-18
To maintain a basic level of health, children and young people aged 5-18 need to do:
At least 60 minutes (1 hour) of physical activity every day, which should be a mix of moderate-intensity aerobic activity, such as fast walking, and vigorous-intensity aerobic activity, such as running.
On three days a week, these activities should involve muscle-strengthening activities, such as push-ups,
and bone-strengthening activities, such running.
Many vigorous-intensity aerobic activities can
help you meet your weekly muscle- and bone-
strengthening requirements, such as running,
skipping, gymnastics, martial arts and football.
What counts as moderate-intensity aerobic activity?
Examples of activities that require moderate effort for most young people include:
- walking to school
- playing in the playground
- skateboarding
- rollerblading
- walking the dog
- riding a bike on level ground or with few hills
- pushing a lawn mower
Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell if you're working at a moderate intensity is if you can still talk but you can't sing the words to a song.
Back to top
What counts as vigorous-intensity aerobic activity?
Examples of activities that require vigorous effort for most young people include:
- playing chase
- energetic dancing
- aerobics
- running
- gymnastics
- playing football
- martial arts such as karate
- riding a bike fast or on hills
Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.
Back to top
What counts as muscle-strengthening activity?
For young people, muscle-strengthening activities are those that require them to lift their own body weight or to work against a resistance, such as climbing a rope.
Examples of muscle-strengthening activities suitable for most young people include:
- games such as tug of war
- rope climbing
- sit-ups
- push-ups
- swinging on playground equipment or bars
- gymnastics
- resistance exercises with exercise bands, weight machines or hand-held weights
- rock climbing
Children and young people should take part in activities that are appropriate for their age and stage of development.
Back to top
What counts as bone-strengthening activity?
Bone-strengthening activities are those that have an impact on the bones. They help bone growth and strength.
Examples of bone-strengthening activities suitable for most young people include:
- games such as hopscotch
- hopping, skipping and jumping
- skipping rope
- running
- sports such as gymnastics, football, volleyball and tennis
Children and young people should take part in activities that are appropriate for their age and stage of development.
Back to top
