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5 to 12s
Activity Ideas
Getting active every day is awesome for kids aged 5 to 12, they are growing fast and they need to stay strong and healthy. Moving around for about an hour a day helps build stronger muscles and bones, improves coordination and keeps their hearts healthy. Kids can take part in multiple activities to keep them active which include running, jumping, playing sports or just being outside.
Kids being active can help them feel happier and even supports better focus and learning in school.
Further information
Research shows that regular physical activity in childhood improves bone strength and structure, helping to prevent osteoporosis in adulthood. In fact, the benefits of exercise during these early years the benefits of exercise can have a more powerful impact on bone health than many medications used to treat osteoporosis in adulthood. Fun activities like jumping, skipping and games involve quick direction changes are especially great for building strong bones.
Kids should aim for these at least three times a week for bone health. Plus, being active with others teaches teamwork and social skills, and the healthy habits they build now can stick with them for life!
Home based activities for 5 to 12 year olds
- Skipping in the garden
- Little sports on YouTube with easy exercises for kids at home
- Exercising with Joe Wicks for kids
- Dancing to Music at home or using Just Dance on YouTube
7 Day Timetable
Here is a 7 day timetable you could try to get you started. Remember, for this age group, 30 minutes of activity a day is half of the recommended amount
Let's move this October!
A weekly calendar to boost strength, energy and confidence for 5 to 12 year olds
30 minute duration
MONDAY
Walk to
school
If you live close enough, walk to school with a parent or carer. Chat about your day, race to the next lampost or count how many yellow cars you see. it is a fun way to wake up your body
TUESDAY
Playground
time
After school, go to the park, hot the swings, climb up the frame, and slide down again and again! See how high you can go or make up your own obstacle course with friends. Supervised of course
WEDNESDAY
Skipping challenge
Grab your skipping rope and set a timer! Try normal skips, criss-crosses even do fun challenges with the family
THURSDAY
Game
day
Parents and School providers can create fun obstacle courses for kids to get invovled. Kids can play parachute, cat and mouse chase
FRIDAY
Swimming
fun
Head to your local pool for some splash time! Swim laps, play water games or just float and kick around. It’s great for your whole body and feels amazing!
SATURDAY
Exercise with Joe Wicks
Parents, Pop on a Joe Wicks workouts for kids whilst you do your own home workout. Get the kids sweaty with star jumps, silly squats, and animal-style exercise. It is fun and engaging for the young ones!
SUNDAY
Walk
Adventure
Go in a family walk through the park, woods or just around your neighbourhood. Look out for birds, bugs and cool clouds while you chat and explore. discover new places and see if you can collect cool things
