awesomescopeAsk ten parents how much exercise their child needs and you will likely get ten different answers. The official guidance is clearer than most people expect: children and young people should aim for an average of 60 minutes of moderate to vigorous activity every day. That works out at around seven hours across the week, spread through play, sport, walking and everything in between.
The good news is that this does not have to happen all at once, and it does not have to look like formal training. Here are six practical ways to think about it.
1. Count the everyday movement, not just the sport
Walking to school, cycling to a friend’s house, running around at break time: it all adds up. Parents often underestimate how much activity is already built into a normal day. Before assuming a child is falling short, it helps to add up the incidental movement first.
Takeaway: Everyday activity counts. Track a typical week before you judge it.
2. Mix moderate and vigorous effort
Not all sixty minutes need to leave a child breathless. Moderate activity, such as a brisk walk or a bike ride, sits alongside vigorous bursts like running, swimming or a game of football. A healthy week blends both.
Takeaway: Variety keeps children engaged and works the body in different ways.
3. Build in muscle and bone strength three times a week
The guidance also recommends activities that strengthen muscles and bones on at least three days. This sounds technical, but it simply means climbing, jumping, gymnastics, dancing or playground games. Young bones respond well to this kind of load-bearing play.
Takeaway: Climbing frames and skipping ropes do more than burn energy.
4. Let sport do some of the heavy lifting
Structured sport is one of the easiest ways to hit the weekly target, because it packs sustained activity into a single session. It also teaches teamwork, resilience and how to handle both winning and losing. Schools with strong sporting provision make this far simpler, and schools that place a high value on physical education and wellbeing often give children access to facilities most families could not offer at home.
Takeaway: A good school sports programme takes real pressure off busy parents.
5. Watch the balance with screen time
Sedentary hours are the quiet enemy of the weekly target. The aim is not to ban screens, but to break up long stretches of sitting. Even short movement breaks during homework or gaming sessions make a measurable difference.
Takeaway: Interrupt the sitting. Frequent short breaks beat one long walk.
6. Make it enjoyable, or it will not last
The best exercise is the kind a child actually wants to do. Forcing a reluctant runner onto a track rarely works, whereas trampolining, martial arts or a dance class might click straight away. Long-term habits are built on enjoyment, not obligation.
Takeaway: Find the activity that fits the child, not the other way round.
Meeting the weekly total is less daunting once you see how many small moments count. A school setting such as Lady Eleanor Holles can carry a good share of the load, but the habits formed at home matter just as much. Start by looking honestly at a typical week, then fill the gaps with activities your child genuinely enjoys. You can find out more at https://lehs.org.uk.
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*This article was contributed by the team at Lady Eleanor Holles (LEH), an independent day school for girls in Hampton, South West London. Known for its strong academic record and extensive sporting and co-curricular provision, LEH supports pupils aged 7–18 to develop confidence, curiosity and a lifelong commitment to wellbeing.*
