Let’s face it—kids today don’t move around nearly as much as they should. With screens everywhere and busy routines, it can feel like an uphill battle just to get children outside or off the couch. Yet, physical activity is about so much more than burning energy. Regular movement plays a vital part in a child’s development. It benefits their bodies, minds, and can even give them a leg up in the classroom. The trouble? Most young people aren’t getting the recommended amount of daily movement. Parents, teachers, and health professionals all have reason to be concerned. So, how do we reverse the trend? It starts with understanding why active play matters and how to make moving something kids look forward to. The good news is there are plenty of creative, enjoyable exercise ideas that make getting active feel like play.
What are the Recommended Exercise Guidelines for Children?
So, how much activity should kids actually get? Experts across the board agree: children aged 6 to 17 should aim for at least 60 minutes of moderate to vigorous physical activity each day. But it’s not all about running laps—those 60 minutes should be a blend, covering a few essential types of movement.
Children need activities that get their hearts pumping—think running, biking, swimming, or even a game of tag. Alongside aerobic fun, it’s important to mix in muscle-strengthening movements, like climbing playground equipment, and bone-strengthening actions, such as jumping, dancing, or skipping. Still, according to the 2024 US Report Card on Physical Activity for Children and Youth, very few kids in that 6 to 17 age range are actually meeting these targets. This snapshot tells us it’s more urgent than ever to help young people get moving.
How Does Regular Movement Benefit Children’s Health and Development?
The perks of being active? There are a lot. First, regular movement helps with weight management and builds a healthy heart, lowering the chances of chronic illnesses down the road. Active children usually end up with stronger bones and more resilient muscles.
But it’s not only about their bodies. On the mental and emotional side, physically active kids often enjoy lower stress and anxiety levels—it’s a real mood booster. There’s also plenty of evidence that moving more sharpens focus, improves classroom performance, and sparks creativity. Peer play during sports or games also means learning teamwork, good communication, and how to win or lose gracefully. Simply put, children who move are set up for stronger physical, emotional, and social growth.
Fun Exercise Ideas for Different Age Groups
Not all activities fit every child. Age makes a difference, and interests change as kids grow. The trick is picking age-appropriate options that keep them curious and engaged.
Toddlers and Preschoolers (3-5 years): For the youngest ones, make it simple and playful. Try hopscotch on the driveway, turn up the music for a dance party, or build a mini obstacle course out of sofa cushions, tunnels, and toys in your living room or yard. At this stage, the magic comes from exploring and joyful movement—no complicated rules needed.
Elementary Age (6-10 years): School-age kids can handle more structure. Introduce group games like soccer, basketball, or capture the flag. Teach them to ride a bike, or jump into classic outdoor games like tag and hide-and-seek. Even building a backyard fort counts. Recent findings in the 2024 State of Play report show a noticeable uptick in core team sports for this age group—clearly, the social and interactive aspect appeals to them.
Pre-teens (11-13 years): Here’s when organized team sports gain real traction, driven by school teams or community leagues. Clubs for martial arts, gymnastics, or swimming can also be great bets, mixing skill-building with social fun.
Teenagers (14-17 years): For teens, the right fit could be school sports, personal workouts at a local gym, or group activities with friends—think yoga, hiking, or even skateboarding. Letting teenagers try different things helps keep them interested and gives them ownership over their routines.
Bottom line: Mixing up activities—structured or just for fun—is what keeps kids excited about staying active through each stage.
How Can We Integrate Daily Activity for Youth into Routines?
Want to see more movement? Fold physical activity right into your child’s everyday life instead of treating it as a bonus. Building it into daily routines pays off.
One straightforward solution: get kids walking or biking whenever it’s safe and possible—heading to school, a friend’s house, or just out running errands. Break up homework or screen time with quick dance breaks or some jumping jacks. Even household chores can become mini workouts if you turn on some music and invite your kids to sweep or tidy up together.
Here’s the reality: only about 19.5% of kids are active every day, according to recent reports. The more we can weave movement into ordinary moments, the closer we’ll get to changing those numbers and helping families build habits that last.
Understanding Structured vs. Unstructured Physical Activity
When you’re considering how to help kids stay active, there’s another angle to keep in mind: not all activity is organized practice or classes.
Structured activities include youth sports teams, lessons, or other organized programs. These offer real benefits, from learning specific skills and teamwork to getting feedback from a coach. The flip side? Sometimes the costs, travel, or pressure to compete can be a drawback.
Then there’s unstructured movement—think of it as free play. That might look like running around at the park, making up games in the backyard, or just dancing around the living room. There’s tremendous value in this spontaneous, creative play. It lets kids solve problems, blow off steam, and just be themselves. The trick is to find the right balance for your child, based on personality and interests, so they get all the benefits movement can provide. Both organized sports and open play have a role to play in healthy childhood routines.
Overcoming Common Barriers to Increasing Children’s Exercise Recommendations
Even knowing the benefits, lots of families hit bumps in the road. Barriers to regular physical activity are real—but they’re not impossible to overcome.
Lack of time? For busy households, squeezing activity into smaller bursts throughout the day can help. Combine errands like walking to the store, or build movement into after-school routines. Stuck inside because of weather? Get creative indoors with dance parties, make-believe obstacle courses, or trips to a local play center or climbing gym.
Worried about cost? You don’t need fancy gear or paid programs. Neighborhood parks, playgrounds, and nearby trails are free resources. Many schools and community centers offer sports or activities with little to no cost. It’s also interesting to see how activity levels differ across states—for example, Alaska reports 27% of kids getting daily activity, while Nevada sits at 13.4%. Local resources and environment do matter, but with a bit of creativity, it’s still possible to encourage more movement. Cutting down on screens and finding accessible activities are both key steps.
Supporting Long-Term Physical Activity Habits
If there’s one thing that really helps, it’s creating a foundation for lifelong movement—helping kids see activity not as a chore, but as something they look forward to. That’s where physical literacy comes in. It’s all about fostering the motivation, confidence, skill, and knowledge to want to move, understand movement, and enjoy it throughout life.
How do you build that love of activity? Start by making it fun. Explore different games and sports so kids find what excites them. Celebrate effort, not just results. Give children room to succeed with goals they can actually reach, and show that progress is worth noticing, even if it’s a small milestone. When families get active together, kids see firsthand that movement is part of a healthy, enjoyable life—and parents become role models without even trying.
By supporting learning, curiosity, and plenty of positive experiences, you help set the stage for your children to value and stick with active habits.
Getting kids moving is a job for all of us—parents, schools, and the whole community. When we all pitch in, keep things enjoyable, and look for ways to integrate movement into daily life, we set up the next generation for better health and more happiness. Above all, keep exercise fun. When movement feels like play, staying active becomes part of who they are.
