For children and young teens, physical activity is about much more than using up energy.
These early years help shape coordination, confidence, social development and the habits that can influence health well into adulthood.
When movement feels normal, enjoyable and achievable, children are more likely to stay active as they grow.
That is why the goal at this stage is not to create a perfect training plan. It is to build a positive relationship with movement.
Please Note: This article is for general wellbeing information and is not a substitute for personal medical advice.
Childhood is when many of the foundations for lifelong activity are formed. Through movement, children learn how their bodies work, what they are capable of and how to move with growing confidence.
Regular activity can also support physical development, emotional wellbeing and social connection. Just as importantly, it helps establish the idea that movement is part of everyday life rather than something separate or optional.
One of the best ways to encourage activity in children is through play. Running, climbing, jumping, chasing, balancing and exploring all help develop what is often called physical literacy, the confidence and ability to move in different ways.
Unstructured play is especially valuable because it allows children to experiment, problem-solve and enjoy movement without pressure. It also helps them develop a wide range of skills that support sport, recreation and active living later on.
Children benefit from a broad mix of movement experiences. A child who has chances to ride, swim, throw, dance, kick, climb and balance is building a stronger movement foundation than one who specialises too early in a single activity.
Organised sport can be wonderful for skill-building and social connection, but variety matters too. Different activities challenge the body in different ways and help children feel more comfortable trying new things.
When movement becomes too pressured, children can begin to see it as something they are being judged on rather than something they can enjoy.
Encouragement, fun and age-appropriate challenge tend to build confidence far more effectively than perfectionism.
Adults play an important role here. Children are influenced by what they see at home, at school and in their communities. When active play, outdoor time and everyday movement are part of normal life, children learn that being active belongs in their world.
Make time for free play
Encourage outdoor activity where possible
Offer a variety of movement experiences
Focus on fun and participation rather than performance
Break up long stretches of screen time with opportunities to move
The aim in childhood is not to do everything perfectly. It is to help children build confidence, enjoy movement and develop the skills that can support an active life over time.