How Much Exercise Does My Child Need?
A simple, sourced answer — no guessing, no guilt trips.
Last reviewed: September 2026
Ages 3 to 5
There's no fixed minute count here. Both the WHO and CDC simply say young children should be physically active throughout the day — running, climbing, jumping, chasing. If they're moving and playing, they're doing it right.
Ages 6 to 17
The CDC and WHO both recommend at least 60 minutes a day of moderate-to-vigorous activity — anything that makes the heart beat faster, like running, football, or swimming. It doesn't have to happen all at once; three 20-minute bursts of play count just as much as one hour straight.
On top of that, at least 3 days a week should include activities that strengthen muscles (climbing, push-ups) and bones (jumping, running).
What "moderate" and "vigorous" actually mean
You don't need a heart rate monitor. A simple rule both organizations use: during moderate activity, a child can still talk but not sing. During vigorous activity, they can't say more than a few words without pausing to breathe.
Sources
These tips are general information from trusted sources, not personal medical advice. If you have a genuine concern about your child's health or development, please talk to a pediatrician.