Guidelines for 5 to 18 year-olds
To maintain a basic level of health, children and young people aged 5 to 18 need to do:
- at least 60 minutes of physical activity every day – this should range from moderate
activity, such as cycling and playground activities, to vigorous activity, such as running
and tennis - on three days a week, these activities should involve exercises for strong muscles, such as
push-ups, and exercises for strong bones, such as jumping and running
Many vigorous activities can help you build strong muscles and bones, including anything
involving running and jumping, such as gymnastics, martial arts and football.
Children and young people should reduce the time they spend sitting watching TV, playing
computer games and travelling by car when they could walk or cycle instead.
What counts as moderate activity?
Examples of activities that require moderate effort for most young people include:
- walking to school
- playing in the playground
- riding a scooter
- skateboarding
- rollerblading
- walking the dog
- cycling on level ground or ground with few hills
Moderate activity raises your heart rate and makes you sweat. One way to tell if you’re
working at a moderate level is if you can still talk, but you can’t sing the words to a song.
What counts as vigorous activity?
Vigorous activity is linked to better general health, stronger bones and muscles, as well as
higher levels of self-esteem.
There is good evidence vigorous activity can bring health benefits over and above that of
moderate activity. A rule of thumb is that one minute of vigorous activity provides the
same health benefits as two minutes of moderate activity.
There’s currently no recommendation on how long a session of vigorous activity should be
for this age group.
Examples of activities that require vigorous effort for most young people include:
- playing chase
- energetic dancing
- swimming
- running
- gymnastics
- football
- rugby
- martial arts, such as karate
- cycling fast or on hilly terrain
Vigorous activity makes you breathe hard and fast. 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 activities strengthen muscles?
Muscle strength is necessary for daily activities, and to build and maintain strong bones,
regulate blood sugar and blood pressure, and help maintain a healthy weight.
For young people, muscle-strengthening activities are those that require them to lift their
own body weight or work against a resistance, such as lifting a weight.
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, press-ups etc
- gymnastics
- football
- rugby
- tennis
Examples of muscle-strengthening activities suitable for young people include:
- sit-ups, press-ups etc
- gymnastics
- resistance exercises with exercise bands, weight machines or hand-held weights
- rock climbing
- football
- basketball
- tennis
Children and young people should take part in activities that are appropriate for their age
and stage of development.
What activities strengthen bones?
Bone-strengthening activities produce an impact on the bones that promotes bone growth
and strength.
Examples of bone-strengthening activities for children include:
- activities that require children to lift their body weight or work against a resistance
- jumping and climbing activities, combined with the use of playground equipment and toys
- games such as hopscotch
- skipping with a rope
- walking
- running
- gymnastics
- dance
- football
- basketball
- martial arts
Examples of bone-strengthening activities for young people include:
- dance
- aerobics
- weight training
- running
- gymnastics
- football
- rugby
- netball
- hockey
- badminton
- 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
Family Weight Management Services in Knowsley
Supporting you and your family to make some small changes that can make a big difference to the way you feel
The Family Weight Management Services are provided by:
Family Futures
Family Futures is a free community-based programme in Knowsley for families with children aged four to 16 who are above their ideal weight. The team offers a fun way to learn about how to achieve a healthier lifestyle for children and parents too.
Contact the team:
Telephone: 0151 290 4336
For more information and to download the online weight management referral form visit Family Futures
Healthy Knowsley
The Healthy Knowsley Service can support you to make small changes to your lifestyle that result in a big difference to your health and wellbeing. The service will support you to set achievable lifestyle goals, allowing you to meet long term aims.
Contact the team:
Telephone: 0800 0731 202
For more information visit Healthy Knowsley
