Young children are built to move. Active play supports healthy growth, strong bones and muscles, better sleep and good mood. It also helps children learn about their bodies and the world around them.
What the WHO recommends
- 1 to 2 years: at least 180 minutes a day of physical activity of any intensity, spread through the day.
- 3 to 4 years: at least 180 minutes a day, of which at least 60 minutes is energetic play that makes them breathe faster.
- 5 years and older: an average of at least 60 minutes a day of moderate to vigorous activity.
The WHO also advises that children under 5 should not be restrained for more than an hour at a time, for example in a pram, high chair or strapped into a seat.
Fitting it into city life
- Break it up. Ten minutes of dancing, a walk to the shop, stairs instead of the lift. Short bursts add up.
- Use nearby open spaces. A rooftop, school field, park or courtyard can be enough for running and ball games.
- Make chores active. Carrying light shopping, watering plants and sweeping are movement too.
- Move together. Children copy adults. A family walk after the evening meal becomes a habit for everyone.
Heat, rain and safety
- In hot months, choose early morning or late afternoon, offer water often and rest in the shade.
- On rainy days, move indoors: dancing, obstacle courses and animal walks work in a small room.
- Mosquitoes that spread dengue often bite during the day. Light, long-sleeved clothes and removing standing water around the home help protect children playing outside.
- Always supervise near water, roads and construction.