Exercise for Kids
Building strong bodies, active minds, and lifelong movement habits
Why Exercise Matters for Children
Physical activity during childhood does far more than burn energy. It shapes the developing body, strengthens the growing skeleton, wires the brain for learning, and establishes movement patterns that persist into adulthood. Children who are regularly active have better cardiovascular health, stronger muscles and bones, healthier body composition, and improved mental well-being.
Despite these benefits, global data shows that more than 80% of adolescents do not meet the WHO recommendation of at least 60 minutes of moderate-to-vigorous physical activity per day. The consequences of childhood inactivity, from early-onset metabolic disease to poor bone density, are increasingly well documented and deeply concerning for long-term healthspan.
Motor Development & Physical Literacy
- Early childhood is a critical window for developing fundamental movement skills such as running, jumping, throwing, catching, and balancing
- Children who master these skills by age six are significantly more likely to remain physically active throughout adolescence and adulthood
- Unstructured active play develops coordination, spatial awareness, and body control in ways that structured exercise alone cannot replicate
- Physical literacy, the confidence and competence to move in a wide variety of ways, is now recognised as foundational to lifelong health by organisations including the WHO and the International Physical Literacy Association
Key Insight
Motor skill proficiency in childhood is one of the strongest predictors of adult physical activity levels. Children who feel competent in movement are far more likely to seek out exercise as teenagers and adults, creating a positive cycle of health across the entire lifespan.
Bone Building During Growth Years
Childhood and adolescence represent a once-in-a-lifetime opportunity to build bone density. Approximately 90% of peak bone mass is acquired by age 18 in girls and age 20 in boys. Weight-bearing and impact-loading exercise during these years directly increases bone mineral density and structural strength.
- High-impact activities like jumping, running, gymnastics, and ball sports produce the greatest bone-building stimulus
- Studies show that children who participate in impact sports have 10-40% greater bone mineral density at loaded sites compared to inactive peers
- The bone mass built during childhood provides a critical reserve against osteoporosis later in life. A 10% increase in peak bone mass can delay osteoporosis onset by approximately 13 years
- Sedentary children are building their adult skeleton on a weaker foundation, increasing fracture risk across decades
Cognitive & Academic Benefits
Exercise is one of the most powerful tools available for supporting brain development in children. Physical activity increases production of brain-derived neurotrophic factor (BDNF), a protein essential for neuronal growth, synaptic plasticity, and memory formation.
- A meta-analysis of 26 studies found that children who are physically active show significantly better academic performance, particularly in mathematics and reading
- Aerobic exercise increases hippocampal volume in children, directly supporting memory and learning capacity
- Even single bouts of moderate exercise improve attention, concentration, and executive function for up to two hours afterward
- Regular physical activity is associated with reduced symptoms of anxiety and depression in children, and improved self-esteem and social skills
Reducing Sedentary Time & Screen Time
The modern childhood environment is increasingly sedentary. Children spend an average of 5-7 hours per day on screens outside of school, and prolonged sitting is independently associated with poorer cardiometabolic health markers, even in children who also exercise.
- Breaking up prolonged sitting with movement breaks every 30 minutes improves blood glucose regulation and attention in children
- Active transport to school (walking, cycling) adds meaningful daily physical activity and is associated with better cardiovascular fitness
- Replacing just 30 minutes of daily screen time with physical activity produces measurable improvements in body composition and cardiorespiratory fitness within 12 weeks
- Outdoor play provides additional benefits beyond exercise, including vitamin D synthesis, improved eyesight development, and better sleep quality
What to Look for in Kids' Activities
- Sport sampling over early specialisation: Children who try multiple sports before age 12 develop broader movement skills, experience fewer overuse injuries, and are less likely to burn out
- Fun first: The single greatest predictor of long-term adherence is whether a child enjoys the activity. Forced exercise creates negative associations that can last a lifetime
- 60 minutes per day: Aim for at least 60 minutes of moderate-to-vigorous activity daily, as recommended by the WHO, including a mix of aerobic, muscle-strengthening, and bone-strengthening activities at least three days per week
- Include unstructured play: Climbing, chasing, roughhousing, and playground activities develop motor skills and creativity in ways structured sports cannot
- Social movement: Group activities and team sports build cooperation, resilience, and emotional regulation alongside physical fitness
A Note for Parents
Children with chronic health conditions, physical disabilities, or developmental differences can and should be physically active, but may benefit from guidance by a paediatric physiotherapist or exercise professional. For most children, the greatest risk is not doing too much but doing too little. Lead by example: children of active parents are far more likely to be active themselves. The habits formed in childhood lay the foundation for decades of health.