Staying Active Every Day
A primary lesson on staying active every day: learn why exercise matters, fun ways to move, how much activity kids need and simple habits, with a quiz to try.
Key takeaways
- Being active makes your heart, muscles and bones strong
- Kids should aim for about 60 minutes of activity a day
- Activity can be sport, play, walking, dancing or chores
- Drink water, rest well and move a little throughout the day
Why move every day?
Your body loves to move! Being active every day keeps you healthy, strong, and happy. 🤸
When you are active, your heart gets stronger, your muscles grow, and your bones stay tough. It even helps you sleep better and feel cheerful.
How much should you move?
Health experts say kids should aim for about 60 minutes of activity most days.
That sounds like a lot, but you do not do it all at once! You can break it into small chunks:
- 15 minutes at morning playtime
- 20 minutes of a game after school
- 25 minutes of walking, dancing, or chores
It all adds up.
Activity is everywhere
Being active does not have to mean sport. Lots of things count:
- Playing tag or hopscotch
- Dancing to your favourite song
- Walking or biking to school
- Helping carry the shopping
- Climbing at the park
Pick the ones you enjoy. The best activity is one you have fun doing!
Mix it up
Try to move in different ways:
| Type | Example | What it helps |
|---|---|---|
| Running games | Tag, football | Your heart |
| Jumping | Skipping, hopscotch | Your bones |
| Climbing | Monkey bars | Your muscles |
| Stretching | Reaching, yoga | Staying bendy |
A good mix keeps your whole body strong.
Healthy habits
To feel your best when you are active:
- Drink water before, during, and after you move.
- Rest well and get plenty of sleep.
- Warm up before hard activity and cool down after.
- Eat good food to give you energy.
Less sitting, more moving
Try not to sit still for too long. If you have been sitting, get up and stretch or take a short walk. Take the stairs instead of the lift. Small choices help a lot!
You can do it!
Now you know why moving matters and how to fit it into your day. What will you do to be active today?
Learn Why Warming Up Matters before you start, and try How to Ride a Bike Safely for an active adventure.
Quick quiz
Test yourself and earn XP
About how much activity should kids aim for each day?
Health experts suggest children aim for around 60 minutes of activity most days. It can be split into shorter bursts.
Which of these counts as being active?
Dancing, playing, walking and sport all count as being active. Sitting and sleeping do not.
Why is being active good for you?
Activity strengthens your heart, muscles and bones, and helps you feel happy and sleep better.
What should you drink when you are active?
Water keeps you hydrated when you move and sweat. It is the best drink for staying active.
What is a simple way to be more active each day?
Small choices like taking the stairs or walking add up to lots of activity over a day.
FAQ
No! Walking, dancing, playing in the park, helping with chores, riding a bike and playground games all count. Anything that gets your body moving is great.
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