How to Get Your Kids Moving: 60 Minutes of Daily Play

Modern life keeps kids sitting more than ever — at school, in cars, and on screens. Yet experts recommend children get at least 60 minutes of active play every day. That doesn’t mean structured workouts — it means running, jumping, climbing, dancing, and playing in ways that feel fun and natural.
This article explains why daily activity matters, simple ways to fit movement into busy days, and how to motivate kids with playful routines.
👉 Related reading: Why Kids Thrive on Routine

Daily physical activity helps children:

• Strengthen muscles and bones
• Support healthy weight and metabolism
• Improve mood and reduce anxiety
• Boost focus and learning in school
• Build coordination and confidence

Parent story
Mark noticed his 8-year-old daughter became restless and cranky after long afternoons on the tablet. Once he added 20 minutes of outdoor play after school, her mood improved — and she even started sleeping better.
👉 Related reading: Benefits of Outdoor Play: Why Fresh Air and Activity Help Children

Kids are more likely to move if it feels like play. Ideas include:

• Dance parties in the living room
• Obstacle courses in the backyard
• Family races or relay games
• Jump rope or hula hoop challenges

👉 Related reading: Screen-Free Creative Play: Activities to Encourage Learning Without Electronics

You don’t need fancy equipment — just variety and consistency.

• Running in place or jumping jacks indoors
• Bike rides or scooter time outside
• Playground classics: climbing, swinging, slides
• Short bursts: 3–5 minutes of active games throughout the day

Parent story
Sophie’s family started doing a “10-minute challenge” each evening: plank holds, shadow boxing, and vertical jumps. Her kids loved unlocking “achievements” on their family chart — and the routine soon added up to more than an hour of movement daily.
👉 Related reading: 10 Fun Gross Motor Activities for Toddlers (Jumping, Running, Climbing)

Small shifts add up:

• Walk to school or park when possible
• Use stairs instead of elevators
• Do a short walking meditation after meals
• Pair screen breaks with quick stretches or squats

👉 Related reading: Quick Healthy Breakfasts for Kids on the Go

• Day 1: Backyard race + 10 jumping jacks
• Day 2: Dance party for 15 minutes
• Day 3: Playground trip with climbing + slides
• Day 4: Indoor obstacle course (pillows, chairs, tunnels)
• Day 5: Family walk + shadow boxing challenge
• Day 6: Bike ride or scooter time
• Day 7: Yoga stretches + side plank lifts (both sides)

Parent story
David’s kids resisted “exercise” but loved themed days. When he called it “Adventure Week,” they happily joined — earning stickers for each completed day.
👉 Related reading: Why Variety Matters: Aerobic, Strength, and Bone-Building Activities for Kids

Getting kids to move doesn’t require gym memberships or strict schedules. Just 60 minutes of playful, active fun each day makes a huge difference in health, mood, and family connection.
👉 Download our app to explore kid-friendly challenges, short bodyweight workouts, themed movement streaks with achievements, and calming walking meditations — making daily play easy, structured, and exciting for the whole family.