Getting kids moving isn’t just about burning off energy—it’s at the heart of their healthy development. Physical activity shapes so much more than just strong muscles or flexible joints. It boosts mental health, strengthens cognitive skills, and lays a foundation for the kind of active life that benefits them well into adulthood. Yet in a world where screens are everywhere, getting kids off the couch and moving can be a real challenge. There’s growing concern worldwide as studies show more and more kids fall short of activity recommendations each year.
While the exact numbers shift from place to place, the pattern is clear: too many children, from the US to Canada to the UK, aren’t getting the movement their bodies need. For instance, in America, only a small fraction of those aged 6 to 17 hit the recommended daily activity target. Other countries reflect similar issues, signaling a widespread challenge. The solution starts early—helping kids embrace exercise and activity from a young age really matters.
How Much Activity Do Kids Need?
So, what’s the right amount? The experts don’t expect little ones under six to do formal exercise routines. For toddlers and preschoolers, it’s all about active play—running, jumping, exploring, and letting their bodies move through play as much as possible. The goal isn’t a single long session but frequent bursts of movement sprinkled throughout the day.
Once kids turn six, and up through their teen years (up until 17), guidelines say they should get at least 60 minutes of moderate to vigorous physical activity daily. Here’s the good news: This hour doesn’t have to come all at once. It can be spread across the morning, afternoon, and evening. To get the most benefit, their activity should mix it up—think aerobic activities that get the heart pumping (like swimming, running, biking); muscle-strengthening activities (like monkey bars or climbing); and bone-building exercises, such as jumping rope or sports that involve running and impact. The more varied, the better for their health and development.
What Do the Numbers Say About Child Fitness?
Let’s take a closer look at the numbers—and they tell a tough story. In the United States, just about 20% to 28% of kids and teenagers reach that 60-minute exercise mark each day. In Canada, the share edges higher, with roughly 39% of children aged 5 to 17 meeting the standard. Over in the UK, around 47.8% of 5- to 15-year-olds get enough movement.
The gap between what’s recommended and what most kids actually do is clear. It’s not just about daily activity, either. Fewer children are signing up for organized sports than in the past, and unequal access plays a big role. Things like family income, where they live, and the safety of their neighborhood have a huge impact on whether kids can get outside to play or join teams. On top of that, the lure of screens—from tablets to gaming systems—has made sitting still more common than ever.
Why Does Physical Activity Matter So Much for Kids?
Staying active does far more than help kids “burn off steam.” Regular movement delivers wide-ranging benefits for both body and mind. First off, physically active children are less likely to become overweight or obese, which protects them against future health problems like type 2 diabetes and heart disease. Moving more also supports better sleep—a big factor in how they think, behave, and grow.
There’s a real boost to the brain, too. Research shows that kids who move more tend to do better in school, concentrate longer, and solve problems more effectively. Sports and active play are also powerful ways for them to manage stress and worry. Physical activity lifts mood, thanks to endorphins and the sense of accomplishment that comes with moving. And over time, it helps build confidence and resilience—traits every child needs.
What Gets in the Way of Active Kids?
If being active has so many upsides, what’s holding kids back? The obstacles aren’t always obvious but they add up. For starters, screens are everywhere these days. Whether it’s streaming shows, scrolling social media, or playing video games, the temptation to be still can easily crowd out time for moving.
As children get older, activity tends to drop off. School gets more demanding, social interests change, and many choose more screen time over sports. Not every family has the same access to sports teams, playgrounds, or safe outdoor spaces—financial struggles and where you live play a part. Plus, some parents worry about safety and don’t let their kids play outside unsupervised. These overlapping challenges all contribute to less movement, and understanding them is the first step toward finding real solutions.
How to Encourage More Activity
So, how do we help kids build more movement into their days? It takes teamwork—families, schools, and local communities all have a role. One of the most effective motivators is family. When parents and caregivers show they value activity, kids take notice. Heading out for a family walk, creating time for backyard games, or joining in on a fitness challenge together sends a powerful message: being active is normal and fun.
Schools and neighborhoods are also huge influences. Schools can make sure kids have plenty of opportunities for movement during the day—good PE classes, lunchtime clubs, and encouraging children to walk or bike to school can really add up. Meanwhile, communities can help by making parks, playgrounds, and sports programs affordable and accessible. Breaking down these practical barriers makes it much easier for all kids to stay active.
Family and Community Involvement
Think of activity as something you do together, not just alone. Family hikes, bike rides, or even a trip to the park can be both fun and healthy. Community sports leagues, group classes, or fun runs give kids a sense of belonging and a reason to keep coming back. Look around—public pools, community centers, youth clubs, and local sports teams can be great resources. The key is regular involvement. Habits form through repetition, and shared experiences keep things enjoyable.
Instead of only focusing on scheduled exercise, look for natural ways to add movement throughout the day. It could be building a backyard fort, an impromptu dance party, or choosing to walk instead of drive for nearby errands. To help cut down on screens, set clear limits, offer appealing alternatives, and create parts of the day or home where screens aren’t allowed. Striking a healthy balance between screen time and active play takes some thought, but it’s worth the effort.
The Role of Schools and Communities
No matter how dedicated parents are, schools and communities need to support an active lifestyle, too. Good physical education programs don’t just fill time—they teach basic movement skills, teamwork, and a love of being active. Encouraging “active transportation”—walking or biking to school—gives kids extra movement and benefits the environment at the same time.
Outside school, communities can offer an entire world of options. Sports leagues, after-school clubs, free family activity days at local parks—all of these help add movement and make activity feel like something anyone can join in. Safe playgrounds and open green spaces are essential, especially for spontaneous play, which is sometimes more valuable than structured sports. When a community gets behind the idea that every child should move, everyone benefits.
Practical Tips for Parents and Caregivers
Parents and caregivers play a huge role in setting the tone for healthy habits. The secret? Make activity playful, not a dreaded task. If you can, find out what lights your child up. Maybe they love to dance or are curious about the outdoors. Tap into those interests and offer choices. Movement can be as simple as pretending to be superheroes or turning a family chore into a quick race.
If your child isn’t active right now, don’t try to change everything at once. Start small and celebrate every bit of progress. The positive feelings—more energy, better sleep, improved moods—will speak for themselves. When it comes to screen time, set guidelines that everyone can follow and offer fun alternatives. Maybe that means making a family “activity calendar” or carving out certain times each week for movement. The aim isn’t perfection or intensity, but regular, positive experiences that add up over time. Getting the whole family moving is good for everyone—not just the kids.
Exploring Content Gaps
There are some areas that deserve more attention. For example, not all kids can participate in the same ways—children with disabilities or health conditions often need different types of activities or specialized support programs. They may need more guidance and tailored options, but with the right opportunities, movement benefits them, too.
Technology can be both a help and a hindrance. Fitness trackers and activity apps designed for kids might nudge them to move more, but it’s important not to let numbers or comparisons become the whole point. And since every culture is different, strategies that work in one community might fall flat in another. Understanding and respecting cultural backgrounds will make any physical activity program more effective and inclusive. It’s also worth looking deeper at how movement helps with mental health—reducing symptoms of anxiety and depression and building the kind of resilience that helps kids navigate life.
Conclusion
Encouraging children to move more is one of the best gifts we can give them—for their bodies, minds, and future happiness. The benefits pile up: less chance of obesity or illness, better sleep, sharper minds, and happier moods. While the hurdles are real—whether it’s screen time, busy schedules, or access challenges—working together as families, schools, and communities can make all the difference. So try out some practical ideas, get involved in your local resources, and help the kids in your life discover how much fun an active lifestyle can be.
