Physical activity and exercise for children

Physical activity is essential for your child's healthy growth and development. It's good for their body and their mind.

Infants and children need daily physical activity because it:

• builds strong muscles, joints and bones
• improves their coordination, balance and flexibility
• helps them reach and keep a healthy weight
• increases their confidence, happiness and social skills
• helps them learn better at school

Physical activity also leads to a healthy heart. It can help prevent overweight and obesity and lower your child's risk of heart disease, stroke, type 2 diabetes and some cancers later in life.

Your child can get enough exercise with everyday unstructured activities such as:

• walking
• running or jumping
• riding a bike
• climbing trees
• or using playground equipment.

Encourage them to move more and sit less.

Babies can play on the floor and have tummy time. Young children enjoy playing, running around, going to the park and exploring.

When your child reaches school age, they may do more structured exercise and sports, such

as football, netball, swimming, dancing or yoga. They can also be active by walking to school or doing chores at home.

Many children find sport fun. They learn new physical skills, enjoy playing in a team, and learn the thrill of winning and how to bounce back from defeat.

However, not all children enjoy or have the physical skills needed for particular sports. Support your kids by encouraging them to practise and overcome difficulties. It's okay if your children don't like sport. Help them find an activity they enjoy — anything from judo to skateboarding. Your child might like to walk your dog, or a neighbour's dog, or enjoy raking up leaves in the garden. There are lots of ways to get your kids to be active that don't involve sport.

This depends on how old your child is. The Australian guidelines recommend:

• From birth to one year, babies should have some physical activity, especially supervised floor play in a safe environment. At least 30 minutes of tummy time, spread through the day, is recommended for babies who are not yet mobile. While awake, infants should not be strapped in or kept inactive for more than an hour.
• Toddlers and children aged 1 to 5 years should be physically active for at least 3 hours a day. Kids under 2 shouldn't have screen time where they're just sitting still. For 2-year-olds, no more than 1 hour of sedentary screen time is advised. Sedentary activities should include reading, singing, puzzles and storytelling with a caregiver.
• Children aged 5 to 17 years should do at least one hour of moderate to vigorous physical activity every day. They should participate in activities that strengthen their muscles and bones at least 3 days a week. Breaking up long periods of sitting is important. Discuss limits on screen time with children and young adults.

Find out more about the physical activity guidelines for:

• babies and young children
• school-aged children and teenagers.

When your child is watching a screen, they're missing out on time they could be active.

It's recommended that children under 2 should not watch television or use electronic devices at all.

For older children, limit the time spent watching television and playing on computers, tablets or other electronic devices to:

• one hour a day for children aged 2 to 5 years
• two hours a day for children aged 5 to 17 years

• Be physically active yourself. You are your child's most important role model.
• Encourage children to explore and play outdoors, alone or with friends. If you don't have a backyard, find a public outdoor space you all enjoy, like a park or beach.
• Get kids to help with household tasks, such as hanging up washing or weeding the garden.
• Walk or ride a bike to school and on errands, rather than driving.
• Exercise with your children and plan activities where you can be active as a family.
• Supply equipment such as skipping ropes and balls, or improvise with things such as an obstacle course of cardboard boxes.

• Check out Sydney Children's Hospitals Network for tips on encouraging your child to be active.
• The Australian Government Department of Health, Disability and Ageing provides Physical activity guidelines by age for:
  • infants, toddler and pre-schoolers (birth to 5 years)
  • children and young people (5 to 17 years)