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:
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:
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:
Examples of muscle-strengthening activities suitable for young people include:
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:
Examples of bone-strengthening activities suitable for young people include:
Children and young people should take part in activities that are appropriate for their age and stage of development.