← All age groups
Children
5–12 yearsKids don't need a gym — they need time and space to play. Aim for at least 60 active minutes a day.
Your weekly targets
60 active minutes a day
Moderate to energetic play — biking, swimming, chasing. It all counts.
3 days of strong play
Climbing, skipping and gymnastics build muscles and bones.
Move between the moments
Walk to school, help around the house, take the dog out.
9–11 hours of sleep
Growing bodies recover at night. Keep a regular bedtime.
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
Playground time — 40 min Climb, swing, chase — anything goes.
Walk or bike to school
Sleep 9–11 h
Tuesday
Skipping & hopscotch — 30 min Jumping is great for bones. See the workout →
Walk the dog — 20 min
Sleep 9–11 h
Wednesday
Swimming fun — 45 min Splashing around counts too.
Help set the table & tidy up
Sleep 9–11 h
Thursday
Tag or football — 40 min
Walk or bike to school
Sleep 9–11 h
Friday
Jungle gym & climbing — 40 min Muscles and bones love it. See the workout →
Help carry the shopping
Sleep 9–11 h
Saturday
Family bike ride — 60 min Pack a snack, make it an adventure.
Sleep 9–11 h
Sunday
Free play outside — 60 min Their choice — fun first.
Water the plants together
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.