How Often Should Kids Be Active?
As fitness professionals passionate about working with children, we know that getting kids moving is essential for their health and development. But how much movement is enough? And how can we balance structured fitness programs with encouraging overall active lifestyles? In this article, we’ll dive into the activity levels children should be reaching, comparing the different ways kids can stay active—whether through organized programs, school-based PE, or simply by leading active lives beyond their screens.
We’ll explore the concept of moderate-to-vigorous physical activity (MVPA), review the recommended guidelines in Canada for children, and talk about how physical education (PE) programs in schools and everyday movement outside of structured exercise contribute to the overall physical well-being of kids. By the end, you’ll have a clear understanding of how often—and how long—kids need to be active and how you can best support them in meeting these goals.
What Is Moderate-to-Vigorous Physical Activity (MVPA)?
MVPA refers to physical activities that elevate a child's heart rate and get them breathing harder. It’s the sweet spot where kids are getting the most benefit from movement—helping them build cardiovascular health, muscular strength, endurance, and coordination.
Moderate physical activity includes activities that cause a slight increase in heart rate and breathing but still allow kids to talk. Examples include brisk walking, riding a bike on flat ground, or light playground games.
Vigorous physical activity is more intense and causes rapid breathing and a faster heart rate. This can include running, playing tag, swimming laps, or sports like soccer or basketball.
The key to understanding children’s activity needs is realizing that both types of activities are beneficial and necessary. But how often should kids engage in MVPA?
Recommended Physical Activity Guidelines in Canada
The Canadian 24-Hour Movement Guidelines for Children and Youth provide clear recommendations on how much physical activity children and adolescents need to stay healthy. These guidelines are broken down by age groups to reflect the developmental needs of kids at different stages:
Ages 3-5: Active Play is Key
Recommended Activity Level: Preschool-aged children (3-5 years) should be active for at least 180 minutes a day at any intensity, spread throughout the day. By age 5, at least 60 minutes of this should be energetic play (i.e., moderate to vigorous activity).
Example Activities: Games like “follow the leader,” obstacle courses, playing with balls, jumping, dancing, and riding tricycles are great ways to keep kids moving at this age. Unstructured outdoor play also provides opportunities for natural MVPA—running, jumping, climbing, and balancing are all part of typical active play for preschoolers.
Ages 6-12: Building Healthy Habits
Recommended Activity Level: Children in this age range need at least 60 minutes of moderate-to-vigorous physical activity (MVPA) per day, with vigorous activities included at least three days a week. In addition, muscle- and bone-strengthening activities should be included at least three days a week (e.g., climbing, jumping).
Example Activities: Sports like soccer, basketball, and swimming are great options for this age group. Fitness instructors can design group fitness games that involve running, jumping, and climbing. Fitness circuits (stations with activities like burpees, frog jumps, and rope climbing) can make the time fly and ensure a variety of movements. Encourage fun challenges that build strength, such as monkey bar courses, relay races, or modified strength exercises like push-ups and squats.
Ages 13-18: Sustaining the Momentum
Recommended Activity Level: Teens should aim for at least 60 minutes of moderate-to-vigorous physical activity daily, with vigorous activity three times a week and muscle- and bone-strengthening activities three times a week.
Example Activities: In addition to organized sports like volleyball, tennis, or martial arts, teens often enjoy structured fitness routines such as running, cycling, or fitness classes that incorporate strength training. Fitness instructors can include activities that cater to teens’ interests, such as high-intensity interval training (HIIT), dance fitness, or team-based challenges. It’s important to help teens find physical activities they enjoy, as this is when lifelong habits are solidified.
The Role of Quality PE Programs in Schools
Now, let’s talk about Physical Education (PE) in schools. PE should play a critical role in helping children meet their daily MVPA recommendations, but unfortunately, not all PE programs provide enough consistent, high-quality physical activity.
Quality PE programs do more than just get kids moving for an hour—they teach fundamental movement skills, foster physical literacy, and expose kids to a wide range of activities, helping them find sports or exercises they enjoy. In other words, PE programs should be a key contributor to the competence, confidence, and motivation children need to stay active for life.
However, research has shown that in some schools, the time dedicated to PE is limited, and the intensity level of the activities may not always reach moderate or vigorous levels. This means that many children aren’t getting the full benefit of PE and need additional opportunities to be active outside of school.
The Reality of Screen Time and Sedentary Behaviors
One of the biggest barriers to daily physical activity for children today is screen time. Whether it’s TV, video games, or smartphones, screens are capturing more of children’s attention, leading to increasingly sedentary lifestyles.
The Canadian 24-Hour Movement Guidelines recommend that children and youth aged 5-17 should limit recreational screen time to no more than two hours per day. However, many children are exceeding this limit, spending upward of 4-6 hours on screens each day. This sedentary time displaces opportunities for physical activity and can contribute to various health risks, including obesity, poor posture, and even mental health challenges.
As fitness instructors, we need to recognize that while formal fitness programs or sports are important, it’s just as crucial to encourage kids to adopt an overall active lifestyle. This includes everyday activities like walking to school, playing outside, and finding active alternatives to sitting in front of screens.
Bridging the Gap: How Fitness Instructors Can Help
So, how can we ensure that kids are hitting the recommended activity levels and developing healthy movement habits for life? Here are some practical ways fitness instructors can bridge the gap between formal programs, PE classes, and encouraging overall active lifestyles:
Incorporate Variety: Keep things fresh by including a mix of moderate and vigorous activities in your sessions. Use games, obstacle courses, and team challenges to keep kids engaged and moving.
Focus on Fun and Engagement: Children are more likely to stay active when they enjoy what they’re doing. Be creative in your program design—create thematic workouts, use music, and incorporate elements of play that appeal to different age groups.
Empower Kids to Be Active at Home: Encourage children to move outside of structured fitness programs. Give them “home challenges,” like a family fitness scavenger hunt or setting small daily activity goals like doing 20 jumping jacks every morning.
Promote Overall Physical Literacy: Help children develop competence in a variety of movement skills, build their confidence by celebrating their achievements, and foster motivation by making exercise enjoyable. When children feel confident in their abilities, they are more likely to engage in physical activity on their own.
Reduce Sedentary Time: Raise awareness with both kids and parents about the importance of reducing screen time. Encourage families to find ways to move together—whether it’s walking to the park, playing catch in the backyard, or trying out a new activity on the weekends.
How Much Activity Do Kids Really Need?
To recap, based on the Canadian 24-Hour Movement Guidelines, children need:
Ages 3-5: 180 minutes of physical activity throughout the day, with 60 minutes being energetic play.
Ages 6-12: At least 60 minutes of moderate-to-vigorous physical activity daily, with vigorous activity three days a week, plus muscle- and bone-strengthening exercises.
Ages 13-18: The same as ages 6-12, with an emphasis on sustaining motivation as they grow older.
Incorporating these guidelines into your fitness programs and educating parents and children on the importance of daily movement can help build a healthier, more active generation. Let’s move away from the screens and get kids moving—because building healthy habits today is the key to a lifetime of physical activity and well-being.
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