What are the health benefits of exercise?

Exercise can be anything that:

• makes your child breathe faster
• makes their heartbeat quicker
• uses their muscles

Encouraging your child to be physically active every day will help them stay healthy through adolescence and adulthood.

Benefits for your child's physical health

Physical activity can:

• help your child grow and build strong bones and muscles
• help them develop coordination and movement skills
• lower your child's risk of chronic diseases such as heart disease and type 2 diabetes
• prevent unhealthy weight gain
• help your child gain fitness

Benefits for your child's emotional and social health

As well as supporting your child's physical health, exercise is also good for your child's brain development and wellbeing. Safe exercise is a chance for your child to have fun with friends and family. Physical activity can:

• help your child build social skills and prevent antisocial behaviour
• improve your child's concentration
• help them build teamwork and cooperation skills
• reduce stress, anxiety and depression

How much physical activity should my child do?

According to Australia's Physical Activity Guidelines, the amount of exercise your child needs depends on their age.

Birth to 1 year

While unable to move on their own, your baby should have at least 30 minutes of tummy time during the day. You should supervise your baby, and help them by:

• moving their arms and legs
• helping them to reach and grasp objects

When your baby starts to move around on their own, you can help them develop by:

• setting up simple obstacles for them to crawl around
• support them to stand up and move around

1 to 5 years

Young children aged 1 to 5 years should be physically active for least 3 hours each day. This should be spread throughout their day. You can encourage your child to do different, fun activities that include:

• running
• jumping
• dancing
• skipping
• throwing

Once your child reaches preschool, their 3 hours of exercise should include at least 1 hour of high energy activity. This can include playing running games like tag.

5 to 17 years

Children aged 5 years and older should aim for at least 1 hour of physical activity every day. This exercise doesn't have to be structured and can be spread throughout the day.

You can encourage your child to do activities like:

• fast walking
• bike or scooter riding
• playing ball games
• organised sports, like football

These activities should be a mix of moderate or vigorous intensity. Your child should be able to still talk while doing moderate activities. While vigorous activities will make your child's heart and breathing rate rise.

Your child should also do activities that strengthen their muscles and bones, like:

• climbing on monkey bars
• gymnastics
• swimming
• yoga

Encourage your child to do vigorous activity and strengthening exercises at least 3 times a week.

How can I encourage my child to be physically active?

There are ways you can help your child be active and get enough exercise. You can try:

• Choosing fun activities that your child enjoys.
• Helping your child to try different activities.
• Using physical activity as a reward, such as a visit to the park, rather than screen time.
• Praising and encouraging your child when they are active.
• Setting an example for your child by being active yourself, and with other family members.

You can also encourage your child to be more active by including physical activity in their normal routine. This might mean:

• walking to school
• going to the park with friends
• helping around the house and in the garden

Fewer than 1 out of 4 children aged 5 to 14 years get the recommended amount of physical activity every day.

How can I help my child spend less time sitting?

Australian children are spending more time than ever sitting or lying down, because they're:

• using screens and electronic media
• doing schoolwork or homework

This is known as sedentary behaviour. It's important to help your child find a healthy balance between sitting still and moving their body.

Children aged 5 to 12 years should have no more than 2 hours a day of screen time for entertainment. This includes:

• television and movies
• playing seated electronic games
• portable electronic devices and social media
• computers

Children aged 2 to 5 years should spend no more than 1 hour a day in front of a screen.

Children under 2 years of age shouldn't have any screen time at all.

You can encourage your child to find activities with less screen time and more opportunities to move, like:

• going for a walk or a bike ride
• visiting friends face to face, instead of talking online

Resources and support

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with 24 hours a day, 7 days a week.