Children need about 60 minutes of physical activity a day for good health, this can be several short 5 or 10 minute bursts of activity throughout the day. Ball games, chasing games, riding a bike, skipping, swimming and dancing are great. Walking or cycling short distances instead of using the car or bus is a great way to be active together as a family.
Join Change4Life for free and your child will get their own personalised activity plan full of good ideas for getting moving.
You can check if your child is a healthy weight here.
Encourage healthy meals including at least five portions of fruit and vegetables a day. Discourage sugary and high-fat things like sweets, cakes, biscuits and sugary drinks.
Make sure portions are the right size – avoid giving the same portions to children as you would to adults. It is better to give a small portion and give more if your child is still hungry. Try not to make your child finish everything on their plate.
Children need more sleep than you may think. Sleep is very important for brain development. Prioritise their sleep just as much as their diet and exercise. See these sleep tips for teenagers.
|1 week||16-17 hours|
|4 weeks||14-16 hours|
|6 months||14 hours|
|12 months||13 hours|
|2-4 years||12-13 hours|
|5-7 years||11 hours|
|8-11 years||10-11 hours|
|12-13 years||9-10 hours|
|14-16 years||9 hours|