Unlike in the past, where kids spent hours running around outside getting exercise, today’s generation has replaced outdoor play with online games and social media platforms. It’s different today than it was years ago when you never had to be concerned about children getting enough exercise. Children spend more and more time indoors, fixated on screens. And while technology has its benefits, it’s important to ask yourself: are our children getting enough exercise?

Knowing how much exercise children need can be challenging, but it’s a crucial step in ensuring their well-being. Physical activity is vital for kids, as it helps them develop strong bones, muscles, and a healthy heart. In this blog, we’ll discuss how much exercise children need by age group to give you an idea of how much physical activity is right for your little ones.

Infants and Toddlers (0-2 years old)

At this age, physical activity involves a lot of floor-based playtime, tummy time, and different play activities. Infants and toddlers should be encouraged to move their bodies freely but don’t need structured activities or set amounts of time. Being active, exploring their surroundings, and interacting with caregivers are all considered appropriate physical activities during this stage.

Preschoolers (3-5 Years Old)

At this age, children need around 3 hours of physical activity per day, including both structured and free playtime. Structured activities might include dancing, swimming, bike riding, or playing tag with friends. Free play can include running, jumping, and playing with balls or other outdoor games.

School-Age Children (6-17 Years Old)

School-age children should aim for at least 60 minutes of moderate-to-vigorous exercise per day. This can include activities such as brisk walking, bike riding, dancing, swimming, and team sports. You can break down the 60 minutes into shorter sessions, like 20 or 30-minute sessions. Keeping the exercises age-appropriate and fun for your children is crucial in maintaining their engagement levels.

Parents can encourage children to be physically active by engaging them in activities that they enjoy and modeling healthy attitudes toward exercise. By following these guidelines, you’ll surely help your children grow into physically active and healthy adults.

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Exercise for Kids at Home

This free and easy-to-use app is a perfect fit for children of all fitness levels. If your child is just starting their exercising journey, the app features an amusing little personal trainer who provides well-illustrated animated demonstrations of each exercise. This feature guarantees that your child will learn each movement correctly, preventing any chances of injury and making the experience much more engaging.

Get Exercise for Kids at Home on iOS | Android

Use Chalk!

Are you looking for fun and creative ways to keep your children active without having to spend a fortune on equipment and gym memberships? Look no further than a simple piece of chalk! Here are some ideas for how your children can get exercise and have fun with just a piece of chalk:

1) Mirror Me: This game is not only fun, but also a great exercise for your child’s brain and body coordination. Simply draw shapes or lines on the ground, and you will then need to stand facing your child and copy their movements, like a reflection in the mirror. This game is perfect for developing balance, spatial awareness, and flexibility.

2) Hopscotch: A classic game that never goes out of style, hopscotch is a fantastic way to improve your child’s balance, coordination, and agility. Draw a hopscotch board on the ground with chalk, and have your child jump from one square to the next, following the sequence. To make it more challenging, have your child try to toss a small pebble into a square as they jump.

3) Obstacle Course: Draw lines, shapes, and circles all over your backyard or pavement in front of your house to create an elaborate obstacle course for your child to navigate. They can run, hop, jump, crawl, and spin their way through the course, burning off energy while building strength, coordination, and endurance.

Chalk is not just for drawing anymore – it can be an exciting and affordable way to keep your child active and healthy! Encourage your child to use their imagination and creativity to come up with their own fun chalk games and activities.