Children and young people

Helping children and young people stay active is vital for their growth and healthy development. Alongside the clear physical benefits, regular movement does wonders for their mental health, confidence, and social skills.


Active habits built in early childhood tend to stick with us as we grow up. That is why it is so important to encourage regular opportunities for children to move naturally throughout the day, making physical activity a normal part of their daily routine.

WHO health guidelines recommend that children and teenagers aged 5 to 17 get at least 60 minutes of moderate-to-vigorous physical activity every day. This should mostly be aerobic activity – such as games, sports, and spontaneous movements – and should include activities that strengthen muscles and bones at least three days a week.

Staying active isn't just about playing organised sports. Playground games, outdoor play, walking or cycling, and other everyday activities, all count towards their daily total. Even when young people take part in scheduled sports, it is best to avoid packing all their exercise into a couple of heavy sessions. Instead, focus on a steady, regular routine and keep screen time or long periods of sitting to a minimum.


Scientific research also shows that physical activity can be a powerful way to discourage young people from taking up smoking.

Simple ways to move more every day

Promoting an active lifestyle is all about building movement into children and young people’s daily routine through simple, sustainable choices.
Everyday routine
  • Alternate sedentary activities with movement (like playing, running, cycling)
  • Encourage children to spend more time outdoors
  • Introduce quick movement bursts during homework sessions or household chores
Travel and daily habits
  • Walk or cycle to school or after-school activities whenever possible
  • Cut down prolonged periods of sitting throughout the day
  • Opt for the stairs and walk short distances to boost daily step counts
Leisure time
  • Encourage plenty of unstructured free play alongside organised sport
  • Offer age-appropriate activities without pressuring children or emphasising performance
  • Foster a supportive non-competitive environment where everyone can join in

Parents, carers, and family members can play a vital role in helping children stay active. By leading by example, sharing active games, offering opportunities, and daily planning you can encourage movement and cut down on time spent sitting, helping children build a lifelong love for physical activity.


As children become teenagers, their needs change and it becomes all about supporting their independence, encouraging them to pursue their personal interests, and helping them find active ways to socialise with their friends through movement.

Benefits of staying active

An active lifestyle improves heart and lung fitness, boosts muscle strength, and builds healthy bones; it also makes it easier to stay in shape by maintaining a healthy balance between calories in and energy used, significantly lowering the risk of becoming overweight or obese.

Regular exercise can also lift their mood, boost self-esteem, and sharpen concentration, making it easier to learn at school.