Children are built to move. Active play strengthens growing bones and muscles, supports a healthy heart, improves sleep and mood, and even helps concentration at school. In a world full of screens, helping kids stay active is one of the most valuable things a parent can do.
How much movement do kids need?
Most health guidelines suggest that children and teens get around 60 minutes of physical activity a day. The good news is it doesn't have to happen all at once, and it doesn't have to be "exercise." Running in the park, cycling, dancing, climbing, playing tag or gully cricket all count beautifully.
Make it play, not a chore
The secret to active kids is fun, not formal workouts. Offer a mix of activities and let your child find what they love. Family walks, weekend outings, a ball in the yard, or simply unstructured outdoor play with friends all build a lifelong love of movement.
Keeping screens in their place
Screens aren't the enemy, but too much screen time crowds out sleep, play and real-world connection. A few habits that help:
- Set clear, consistent limits on recreational screen time, agreed with your child.
- Keep meals and bedrooms screen-free, and switch screens off before bed.
- Choose quality content and, for younger kids, watch along when you can.
- Model it yourself — kids notice how much we're on our own phones.
Aim for balance, not perfection. A childhood full of running, climbing and play — with screens kept gently in check — sets the foundation for a healthy, happy life.
This is general guidance. If your child has a health condition that affects activity, check with your pediatrician about what's right for them.