← All age groups
Children
5–12 yearsMore than 60 minutes a day brings extra benefits. Mix free play with a sport or class they love.
Your weekly targets
90+ active minutes a day
Keep it fun — more play, more variety.
3 properly energetic days
Sports practice, swimming or dancing get the heart pumping.
3 days for muscles & bones
Climbing, gymnastics, skipping — strong play, three times a week.
9–11 hours of sleep
Extra activity needs extra recovery. Keep bedtime steady.
An example week
Just one way to hit the targets — swap days and activities as you like.
Cardio & play Strength Everyday movement Rest & recovery
Sleep
Monday
Football practice — 60 min
Walk or bike to school
Sleep 9–11 h
Wednesday
Swimming lesson — 45 min
Walk the dog — 20 min
Sleep 9–11 h
Thursday
Football practice — 60 min
Walk or bike to school
Sleep 9–11 h
Saturday
Family hike or bike ride — 90 min Adventure day!
Sleep 9–11 h
Can't do it all? Start with one walk.
Something always beats nothing — every minute of movement counts, says the WHO. Start where you are, and build from there.