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:
 

- early childhood (under 5 years old)
- adults (19-64 years old)
- older adults (65 and over)

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 as running.

Many vigorous-intensity aerobic activities can help you meet your weekly muscle- and bone-      strengthening requirements, such as running, kipping, 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 ground with few hills

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.

What counts as vigorous-intensity aerobic activity?

Examples of activities that require vigorous effort for most young people include:

• playing chase
• aerobics
• gymnastics
• playing football
• martial arts, such as karate
• riding a bike fast or on hilly ground

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.

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 children include:

• games such as tug of war
• swinging on playground equipment bars
• gymnastics
• rope or tree climbing
• sit-ups
• sports such as gymnastics, football, basketball and tennis

Examples of muscle-strengthening activities suitable for young people include:

• sit-ups
• push-ups
• gymnastics
• resistance exercises with exercise bands, weight machines or hand-held weights
• rock climbing
• sports such as football, basketball and tennis

Children and young people should take part in activities that are appropriate for their age and stage of development.

What counts as bone-strengthening activity?

Bone-strengthening activities produce an impact or tension force on the bones that promotes bone growth and strength. 

Examples of bone-strengthening activities suitable for children include:

• activities that require children to lift their body weight or to work against a resistance
• jumping and climbing activities, combined with the use of playground equipment and toys
• games such as hop-scotch
• skipping with a rope
• walking
• running
• sports such as gymnastics, football, basketball and tennis
• martial arts

Examples of bone-strengthening activities suitable for young people include:

• aerobics
• weight-training 
• water-based activities
• running
• sports such as gymnastics, football, netball, hockey, badminton and tennis
• skipping with a rope
• martial arts

Children and young people should take part in activities that are appropriate for their age and stage of development.