A young girl being assisted across a balance beam.

Daily Activity

Daily activity plays a key role in developing happier, healthier and stronger children and young people. It helps them concentrate better, sleep better, build confidence. So, how can we make moving more everyday feel doable? 

What are the guidelines for Daily Activity?

Daily Activity guidelines - 30 minutes at school and 30 minutes at home physical activity guidelines

The Chief Medical Officers (CMOs) guidelines recommend that children and young people should engage in moderate-to-vigorous intensity physical activity for an average of at least 60 minutes per day across the week. Disabled children and young people should be getting 20 minutes of exercise a day and doing strength and balance activities three times a week.  

Daily activity can consist of activity at home and at school.  The Chief Medical Officer guidelines recommend a minimum of 30 minutes at school and 30 minutes at home. 

Why is Daily Activity Important?

Just a bit of movement each day can make a huge difference to how children and young people feel, focus, and connect. And these benefits add up over a lifetime. 

Physical activity can

Lift Their Mood

Even a short burst of movement like dancing, running around, or kicking a ball can put a smile on their face. 

That’s because physical activity releases feel-good chemicals in the brain that help children and young people feel happier, calmer, and more in control of their emotions. 

Help Them Focus

Ever notice how much easier it is to concentrate after a bit of fresh air or a wiggle break? Moving gets the blood flowing to the brain, which helps with memory, problem-solving, and staying on task. 

A short activity break can work wonders before homework or in the middle of a busy school day. 

Boost Energy

Movement gives children and young people more energy. It wakes up their bodies and stops that sluggish, sleepy feeling. And when it’s time to hit the hay, they’re more likely to drift off and get a better night’s sleep. 

Build Confidence and Connection

Group games, team activities, or even just running around with a friend help children learn to share, take turns, and work together. It’s also a great way for them to feel part of something. Especially for those who may struggle in the classroom. 

Add Up Over A Lifetime

While the focus here is on the immediate impacts of physical activity, regular movement builds healthy habits which influence their physical and mental health as they grow up. 

What Counts As Daily Activity?

Daily Activity doesn’t have to mean playing sports or running laps. It’s really anything that helps children and young people to move more and sit less. 

This could be walking or cycling to school, dancing to their favourite song, spending time outside, or doing a star jump when they hear a specific word on the TV. It could even be house chores! We all know those get the blood pumping. 

It’s also important to remember that the 30 minutes of movement that children and young people should be doing at home, doesn’t need to be in one long block! If your child comes home at 4pm and goes to bed at 9pm, that’s only 6 minutes of movement per hour. That’s 2 songs! 

Top Tips to Get Children and Young People On Board

So, how can you help get children and young people moving every day?

  • Make it fun: If they’re smiling, they’ll want to do it again. 
  • Give choice: Let children and young people help decide how they get moving. 
  • Start small: A few extra minutes a day really does make a difference. 
  • Celebrate effort: Don’t make the priority ‘getting things right’ just celebrate that they’ve moved more. 
  • Mix it up: Variety keeps it fresh and engaging. 
  • Build on current hobbies: If your children or young people have a current hobby, try embedding physical activity into that. For example, if they love reading – encourage them to stand while they read two pages or lunge across the room when they turn a page. If they love gaming – encourage them to lift their legs while sitting when their game restarts. 

Free Resources

Activity Passport

A free downloadable resource that families can use to create active adventures.

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Change4Life

Free resources to help families eat well and move more.

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NHS Get Active Your Way

Fitness tips from the NHS for busy mums, dads and families.

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Premier League Primary Stars

A collection of fun curriculum-linked activities for families.

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The Daily Mile at Home

A fun way for families to run, walk or skip to better health.

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Being Active As A Family

Some ideas to get moving more as a family.

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Women getting active at home together

Being Active At Home

Your home is a great physical activity venue!

Active Schools

Create healthy schools to help pupils thrive.

A group of young children playing football on a summer's day.

Youth Voice

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Our Partners

Helping us tackle inactivity to boost health and happiness

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