Set Your Child Up for a Healthier, Happier Future - 60 Active Minutes at a Time

Everyone wants the best for their child. So, how can we help children feel good in their bodies, build confidence and develop resilience? The answer is much more fun than you might think…

Our bodies need movement to feel their best. That’s why you may often hear physical activity referred to as a ‘natural medicine’ or a ‘miracle cure’. Because it can prevent and treat a wide range of physical and mental health conditions at every age and stage of life.

For children especially, physical activity helps build strong bodies, improve mental health and develop social skills. Plus, positive early experiences set up habits for a happier and healthier adult life.

It’s not about being “sporty” and it’s definitely not about being “perfect”, it’s just about having fun and getting children and young people moving for 60 active minutes a day.

So, let’s explore what that actually means.

It is recommended that children and young people, aged between of 5-18, are active for at least 60 minutes every day. That doesn’t mean one full hour of exercise in one go, it can be built up throughout the day. This time could also be split between school and home.

Walking to school, playing outside, dancing in the living room, kicking a ball or riding a bike all count. If it gets their heart beating a little faster and makes them move, it matters. (More on this in a moment!)

Being active has a positive impact on both physical and mental health. But it also helps children and young people in many other ways. Such as:

• Building confidence and resilience
• Improving focus and concentration
• Sleeping better
• Managing big feelings and stress
• Developing strong bones and muscles
• Meeting new people and creating a sense of belonging

Active minutes don’t have to be planned or perfect. They can come from a lot of small moments across the day. Think:

• Walking, scooting or biking to school
• Helping with physical jobs like vacuuming or carrying shopping
• Star jumps when their focus is dipping during homework
• Playing in the park, garden or local green space
• Dancing to their favourite song
• Squatting while brushing their teeth
• Clubs, classes or sports sessions (check out the Hampshire and Isle of Wight Activity Finder to find an activity for your child near you)

A few minutes here and there add up. As long as children are enjoying themselves, it doesn’t matter what movement looks like.

Your own home is one of the easiest places to be active. You could try:

• Putting on music and having a short dance break
• Playing games like ‘Hide and Seek’ or ‘The Floor is Lava’
• Creating a mini obstacle course with cushions, chairs or tape on the floor
• Following stretching or movement videos together (YouTube have loads of options!)

For more in-depth ideas, check out:

Of course, you don’t have to do this alone. There’s lots of national campaigns that you can utilise to support children’s 60 active minutes. These could be:

• Great British Spring Clean (March)
• The Big Walk and Wheel (24^th – 4^th April)
• Walk/Cycle to School Week (19^th – 23^rd May)
• National Play Day (5^th August)