Kids aren’t small adults, and they don’t need workouts. They need play: lots of it, every day, in as many forms as possible. This guide is for parents and caregivers of children aged about 3 to 12. It covers how much movement kids need, the skills that build confident movers, and dozens of easy, joyful ways to get the whole family moving together.
Strong mamas raise strong futures, and so do dads, grandparents and anyone who’s ever been talked into one more round of tag. Our goal here is simple: help kids fall in love with moving their bodies, so being active feels like a natural part of who they are. Everything on this page is researched from and cited to official guidelines and peer-reviewed research.
How much movement do kids need?
Preschoolers (ages 3–5)
The U.S. Physical Activity Guidelines for Americans (2018) says preschool-aged children should be physically active throughout the day to support growth and development, with adults encouraging active play of many different kinds.
The World Health Organization’s 2019 guidelines for children under 5 are more specific. Children aged 3–4 should spend at least 180 minutes a day in a variety of physical activities of any intensity, including at least 60 minutes of moderate-to-vigorous activity, spread across the day. WHO also recommends no more than 1 hour of sedentary screen time a day for this age (less is better), and 10–13 hours of good-quality sleep.
School-age kids (ages 6–12)
For children and adolescents aged 6–17, the HHS and WHO guidelines recommend 60 minutes or more of moderate-to-vigorous activity every day. Most of that should be aerobic, and it should include:
- Vigorous activity on at least 3 days a week
- Muscle-strengthening activity (climbing, tug-of-war, push-ups) on at least 3 days
- Bone-strengthening activity (jumping, running, skipping) on at least 3 days
It all counts, including recess, PE, biking to school, playground time and weekend soccer.
It adds up
Sixty minutes doesn’t have to happen at once. A 15-minute walk to school, 20 minutes of recess, and a 25-minute backyard game after dinner gets you there. For little ones, activity naturally comes in short bursts, and that’s exactly how it should be.
Why it matters
Strong bones
Childhood and adolescence are when most bone mass is built. Jumping, running and climbing load bones in ways that help them grow stronger, according to the HHS guidelines.
Heart & muscles
Regular activity improves cardiorespiratory fitness and muscular strength and supports healthy growth.
Focus & learning
Reviews by the CDC (2010) and Donnelly et al. (2016) found that physical activity is associated with better, or at least not worse, academic performance, attention and classroom behavior. Time spent moving doesn’t take away from learning.
Mood & confidence
Play builds social skills, resilience and self-esteem. Research in young people also links regular activity with fewer symptoms of depression.
A note of honesty: the brain and learning research is promising but still developing. Studies show consistent associations and some benefits from classroom activity breaks and PE, but exercise isn’t a cure-all for attention challenges. If you have concerns about your child’s attention, learning or mood, talk with their pediatrician.
Fundamental movement skills: the ABCs of moving
Just as kids learn letters before they write stories, they learn basic movement skills before they master sports. Researchers call these fundamental movement skills, and a review by Lubans et al. (2010) found that children who are more competent in them tend to be more active and fitter. These skills don’t develop automatically. Kids need chances to practice, and gentle encouragement.
Locomotor skills
Moving the body from place to place: running, hopping, skipping, galloping, leaping, jumping, sliding sideways.
Object control
Throwing, catching, kicking, striking (bat, racket), dribbling, rolling a ball.
Balance & stability
Standing on one leg, walking a line or curb, twisting, bending, landing, climbing and hanging.
Play-based strength
Kids build strength best through play: climbing, hanging, crawling, pushing, pulling and carrying. The American Academy of Pediatrics and the NSCA both support age-appropriate resistance exercise for children when it’s supervised and fun, but for younger kids that mostly looks like bodyweight games, not gym equipment.
- Animal walks: bear crawl, crab walk, frog jumps, inchworm, bunny hops and duck walk.
- Climbing: playground frames, climbing walls and (supervised) trees.
- Hanging & swinging: monkey bars build grip and shoulder strength.
- Pushing & pulling: wheelbarrow walks, tug-of-war, pushing a wagon full of toys.
- Carrying: helping bring in groceries, carrying the picnic blanket or watering can.
Activity ideas by age
| Age | Focus | Ideas |
|---|---|---|
| 3–5 years | Exploration & basic skills | Chasing games, dancing, climbing, balance beams (a curb or taped line), throwing soft balls, riding a balance bike, splashing in water with supervision |
| 6–8 years | Skill-building & variety | Learning to ride a bike, swimming lessons, jump rope, beginner sports with modified rules, obstacle courses, gymnastics or martial arts |
| 9–12 years | Confidence & teamwork | Team and individual sports, hiking, bodyweight strength (push-ups, squats, planks), skateboarding and scooters with helmets, dance classes, supervised introductory strength training |
12 games to play today
No equipment? No problem. Most of these need nothing more than space and enthusiasm.
1. Animal Parade
- Call out an animal: bear, crab, frog, flamingo, snake.
- Everyone moves across the room or yard like that animal.
- Take turns choosing the animal.
Make it easier: shorter distances. Make it harder: make it a race, or go backwards.
2. Freeze Dance
- Play music and dance.
- When the music stops, freeze like a statue.
- Try freezing on one leg for bonus giggles.
Make it easier: no one’s “out”, everyone keeps playing. Make it harder: call out a freeze pose, such as “star!” or “tree!”.
3. Red Light, Green Light
- One person is the “light” at the far end.
- Green means run, red means stop.
- Anyone still moving goes back to the start.
Make it easier: walk instead of run. Make it harder: add “yellow light” (skip or hop).
4. Balloon Keep-Up
- Blow up a balloon.
- Work together to keep it off the floor.
- Count how many taps you can do.
Make it easier: any body part allowed. Make it harder: only elbows or knees, or two balloons at once.
5. Obstacle Course
- Set up cushions to jump over, a table to crawl under and a line to balance on.
- Take turns completing the course.
- Let kids design the next version.
Make it easier: fewer stations. Make it harder: time it or add a ball carry.
6. Sharks & Minnows
- One “shark” stands in the middle.
- The “minnows” try to run across without being tagged.
- Tagged minnows become sharks.
Make it easier: a smaller area. Make it harder: the minnows must hop or skip.
7. Hopscotch
- Chalk a hopscotch grid.
- Toss a marker and hop through, skipping that square.
- Pick up the marker on the way back.
Make it easier: allow two-foot landings. Make it harder: the whole course on one foot.
8. Wheelbarrow Races
- One child walks on their hands while a partner holds their legs at the knees or thighs.
- Race a short distance.
- Swap roles.
Make it easier: hold at the hips. Make it harder: hold at the ankles, or go a longer distance.
9. Jump Rope Challenge
- Count consecutive jumps.
- Try new tricks: one foot, backwards, criss-cross.
- Beat your own record, not someone else’s.
Make it easier: jump over a rope on the ground, or a slow-swinging long rope. Make it harder: double-unders, or partner jumping.
10. Tug-of-War
- Mark a center line.
- Teams pull on a thick rope until one team crosses the line.
- Keep it on grass, and no wrapping the rope around hands.
Make it easier: kids vs. one grown-up. Make it harder: a single-hand pull or a seated pull.
11. Scavenger Hunt Walk
- Make a list: a red leaf, a round rock, a bird, a puddle.
- Walk the neighborhood or park to find everything.
- Add movement tasks between items, like “skip to the next tree”.
Make it easier: picture lists for pre-readers. Make it harder: a longer route or a map challenge.
12. Catch & Kick Circuit
- Station 1: throw and catch a ball 10 times.
- Station 2: kick a ball at a target, such as a box or two shoes for a goal.
- Station 3: roll a ball to knock down plastic bottles.
Make it easier: bigger, softer balls, closer targets. Make it harder: smaller balls, farther targets, non-dominant hand or foot.
13. Simon Says Fitness
- “Simon says: 5 frog jumps!”
- Mix in squats, star jumps and balancing.
- Kids take turns being Simon.
Make it easier: fewer reps. Make it harder: faster commands or trickier moves.
Rainy-day indoor ideas
- Living room dance party: each person picks a song.
- Pillow fort obstacle course: crawl through, climb over.
- Painter’s tape games: tape a hopscotch grid, a balance “tightrope” or a long-jump line on the floor.
- Yoga story time: act out the animals in a story with poses.
- Sock ball toss: roll socks into balls and throw them into laundry baskets.
- Hallway bowling: use plastic bottles and a soft ball.
- Stair challenge: supervised step-ups on the bottom step.
A sample week of family play
Here’s what a realistic week can look like. It’s not a schedule to follow perfectly, just inspiration to mix and match.
| Day | Focus | Details |
|---|---|---|
| Monday | Walk & talk | Walk or scoot to school. After dinner, 15 minutes of freeze dance. |
| Tuesday | Playground strength | Monkey bars, climbing and slides. Parent tip: do a few push-ups on a bench while you watch. |
| Wednesday | Ball skills | Catch & kick circuit in the yard or park, 20–30 minutes. |
| Thursday | Indoor fun | Obstacle course or animal parade, plus a yoga story at bedtime. |
| Friday | Game night, active edition | Sharks & minnows, tag or Simon Says fitness with neighbors or cousins. |
| Saturday | Family adventure | Hike, bike ride, swimming or beach day, with a scavenger hunt on the way. |
| Sunday | Easy & restful | Gentle walk, stretching or garden time. Get ready for the week ahead. |
How to make it fun (and keep it fun)
- Let kids lead. Give them choices about games, routes and music.
- Praise effort, not outcome: “You kept trying!” beats “You won!”
- Join in. Kids copy what we do, not what we say.
- Keep it short and varied for young children. Switch activities before boredom sets in.
- Never use exercise as punishment. SHAPE America (the U.S. society of health and physical educators) advises against it, because using “laps” or push-ups as a penalty can teach kids to dislike movement. The same goes for withholding recess.
- Don’t link movement to body size or “burning off” food. We move because it feels good, helps us grow and is fun.
Screen time: finding the balance
The American Academy of Pediatrics recommends that children aged 2–5 have no more than 1 hour a day of high-quality programming, ideally watched together with an adult. For children aged 6 and older, the AAP encourages families to set consistent limits and make sure screens don’t replace sleep, physical activity and other healthy behaviors. Its Family Media Use Plan tool can help.
- Keep screens out of bedrooms and off during meals.
- Try “move first, then screens” after school.
- Use active video games or dance videos on rainy days.
Sleep: growing happens overnight
The American Academy of Sleep Medicine recommends the following per 24 hours (Paruthi et al., 2016):
| Age | Recommended sleep | Notes |
|---|---|---|
| 1–2 years | 11–14 hours | Including naps |
| 3–5 years | 10–13 hours | Including naps |
| 6–12 years | 9–12 hours | Consistent bedtime routine helps |
| 13–18 years | 8–10 hours | See our teens program |
Active days often lead to better sleep, and well-rested kids have more energy to play. It’s a lovely loop.
Safe play
Safety basics
Always supervise young children near water. Use helmets for bikes, scooters and skates. Choose playgrounds with soft surfacing, and check equipment for age-appropriateness. Offer water and shade on hot days. If your child has a health condition such as asthma, a heart condition or diabetes, or complains of chest pain, fainting or unusual shortness of breath during activity, talk with their pediatrician.
A bit of risk in play, like climbing a little higher or balancing on a log, helps children learn their limits and build confidence. The AAP’s report The Power of Play (Yogman et al., 2018) highlights how important free play is for development. Aim for “as safe as necessary”, not “as safe as possible”.
Frequently asked questions
Should my young child do strength training?
For young kids, strength comes from play: climbing, crawling, hanging and carrying. Supervised, age-appropriate resistance exercise is supported by the AAP and NSCA for children who can follow instructions, often from around age 7–8. Keep it light, technique-focused and fun.
My child isn’t sporty. How do I encourage them?
Not every child loves team sports, and that’s okay. Try dance, swimming, martial arts, climbing, hiking, biking or skateboarding. Focus on enjoyment and find activities that match their interests.
How can I tell if my child is getting enough activity?
For school-aged kids, look for about an hour a day of activity that gets them breathing harder, most days including something vigorous. For preschoolers, look for lots of active play spread throughout the day. Don’t stress about perfect tracking. Look at the overall pattern.
Is organized sport necessary?
No. Organized sports can be wonderful, but unstructured free play is just as valuable. Early single-sport specialization isn’t recommended for most kids, so variety is best.
What if we live somewhere without a yard or park?
Indoor games, stair challenges (supervised), dance and walking routes all work well. Community centers, libraries and schools often offer free or low-cost activity programs too.
Bring more play home
Active Kids: Family Play & Movement Guide gives you 52 weeks of play ideas organized by season, indoor and outdoor options for any weather, movement guidelines by age, and printables like family activity bingo, a family challenge calendar and your own family play plan. It’s designed to make movement the easiest, most fun part of your day.
Want to support the whole household, from pregnancy to parenting to teens? The Complete Family Wellness Bundle includes all seven of our guides at a bundle price.
Educational content, not medical advice
This page is for general education and doesn’t replace advice from your child’s pediatrician or healthcare provider. Talk to them if your child has a medical condition, disability or any concerns about their growth or development. See our medical disclaimer.
Sources & further reading
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. HHS, 2018.
- World Health Organization. Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age. WHO, 2019.
- World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. WHO, 2020.
- Centers for Disease Control and Prevention. The Association Between School-Based Physical Activity, Including Physical Education, and Academic Performance. U.S. Department of Health and Human Services, 2010.
- Donnelly JE, Hillman CH, Castelli D, et al. Physical Activity, Fitness, Cognitive Function, and Academic Achievement in Children: A Systematic Review. Medicine & Science in Sports & Exercise, 2016.
- Lubans DR, Morgan PJ, Cliff DP, Barnett LM, Okely AD. Fundamental movement skills in children and adolescents: review of associated health benefits. Sports Medicine, 2010.
- Faigenbaum AD, Kraemer WJ, Blimkie CJR, et al. Youth resistance training: updated position statement paper from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 2009.
- Stricker PR, Faigenbaum AD, McCambridge TM; Council on Sports Medicine and Fitness. Resistance Training for Children and Adolescents. Pediatrics, 2020.
- Yogman M, Garner A, Hutchinson J, et al. The Power of Play: A Pediatric Role in Enhancing Development in Young Children. Pediatrics, 2018.
- American Academy of Pediatrics Council on Communications and Media. Media and Young Minds. Pediatrics, 2016.
- Paruthi S, Brooks LJ, D’Ambrosio C, et al. Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine, 2016.
- SHAPE America. Physical Activity Used as Punishment and/or Behavior Management (position statement).