Young Athletes
How Active Should School-Age Kids and Teens Be?
October 9, 2026 · 4 min read · Young Athletes
Even children who play sport can fall short of the activity they need — a two-hour training session twice a week doesn’t cover the other five days. Here’s what the guidelines recommend for school-age children and teenagers, and how to make it happen.
WHO 2020 guidelines for ages 5–17 (Bull et al., 2020)
The guidelines
The WHO’s 2020 guidelines recommend that children and adolescents aged 5–17 (Bull et al., 2020):
- Do an average of at least 60 minutes a day of moderate-to-vigorous physical activity across the week, mostly aerobic.
- Include vigorous activity and muscle- and bone-strengthening activities on at least three days a week.
- Limit sedentary time, particularly recreational screen time.
What counts?
| Intensity | Examples |
|---|---|
| Moderate | Brisk walking, cycling, playground games, swimming at an easy pace |
| Vigorous | Running, football, basketball, swimming laps, skipping, energetic dancing |
| Muscle-strengthening | Climbing, push-ups, gymnastics, resistance training |
| Bone-strengthening | Jumping, hopping, skipping, running, sports with impact |
Many activities count for more than one category — football is vigorous, bone-strengthening and, with sprints and tackles, partly muscle-strengthening.
Strength training for kids?
Yes — when properly supervised. The 2014 International Consensus concluded that youth resistance training is safe and beneficial, improving strength, movement skills and bone health and helping reduce sports injury risk (Lloyd et al., 2014). See is strength training safe for kids?
A sample active week (age 11)
| Day | Activity | Minutes |
|---|---|---|
| Mon | Walk/cycle to school + playground | 60 |
| Tue | Football training | 75 |
| Wed | Walk to school + PE | 60 |
| Thu | Football training + walk | 90 |
| Fri | Park with friends | 60 |
| Sat | Match + family walk | 120 |
| Sun | Swimming | 45 |
That averages well over 60 minutes a day, with vigorous activity on several days.
Balance it with sleep and rest
Active kids need plenty of sleep: 9–12 hours for ages 6–12 and 8–10 hours for teenagers (Paruthi et al., 2016). Very busy sport schedules should still leave rest days and time for free play.
Ideas for less sporty kids
- Active travel: walk, cycle or scoot to school.
- Family activities: hikes, bike rides, swimming, dance parties.
- Try new activities: climbing, martial arts, dance, skateboarding — not every child loves team sports.
- Make it social: activities with friends are more appealing.
- Swap some screen time for active play.
Limiting sedentary time
The WHO guidelines also recommend limiting recreational screen time (Bull et al., 2020). Ideas that help:
- Screens off during meals and for the hour before bed
- Agreed weekday screen limits
- Active breaks during long homework or gaming sessions
- Screen-free family activities at weekends
The teenage drop-off
Many young people become less active in their teens — especially girls. Keeping options broad helps: if team sport isn’t appealing, try dance, climbing, gym classes, cycling, martial arts or running with friends. The goal is a lifelong habit, not a particular sport.
Active family ideas
| Season | Ideas |
|---|---|
| Spring | Bike rides, park games |
| Summer | Swimming, beach games, hiking |
| Autumn | Woodland walks, football in the park |
| Winter | Ice skating, indoor climbing, dance at home |
How parents can help
- Be active yourself — children copy what they see.
- Make active travel the default where it’s safe.
- Praise effort and enjoyment, not just skill.
- Let children choose activities they enjoy.
Signs a child is getting enough activity
- They have energy for play and sport most days
- They sleep well and wake fairly easily
- They can keep up with friends in active games
- They show improving coordination and confidence over time
If your child seems unusually tired, breathless or reluctant to be active, it’s worth a check-up with your doctor.
Activity at school
Ask what the school offers: PE lessons, active breaks, after-school clubs and safe routes for walking or cycling. School activity can make up a big part of the 60 minutes, especially for children who don’t play club sport.
FAQ
Does it have to be 60 minutes in one go? No. It’s an average across the week, and shorter bouts all count.
What if my child does a lot one day and little the next? That’s fine — the WHO guideline is an average over the week.
The bottom line
Children and teens need an average of 60 minutes of activity a day, with vigorous and strengthening activity three days a week, less recreational screen time, and plenty of sleep. Sport helps, but daily movement matters too.
Sources
- Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. doi:10.1136/bjsports-2020-102955
- Lloyd RS et al. (2014). Position statement on youth resistance training: the 2014 International Consensus. British Journal of Sports Medicine. doi:10.1136/bjsports-2013-092952
- Paruthi S et al. (2016). Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine. doi:10.5664/jcsm.5866
This article is general education for healthy adults, not medical advice. Check with a qualified professional before starting a new exercise or nutrition plan, especially if you have a medical condition. Full disclaimer.
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