Physical activity facts for kids
Physical activity means any movement your body makes using your skeletal muscles that uses up energy. This includes all kinds of movement, no matter how intense, at any time of day or night. It covers both planned exercise and everyday activities.
These everyday activities might not be planned or structured to make you fitter. They can include simple things like walking to a shop, cleaning your room, doing chores, or using active ways to get around, like cycling.
Not being active enough can lead to various health problems. On the other hand, being more physically active can greatly improve your physical and mental health. It also helps your brain work better and keeps your heart healthy. Being active helps you use energy and is important for managing your body weight.
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What's the Difference: Activity vs. Exercise?
People often use "Exercise" and "physical activity" as if they mean the same thing. They usually refer to activities done in free time to get or stay fit and healthy. However, these two terms are not exactly the same.
Exercise is a specific type of physical activity. It is planned, structured, and repeated. You do it on purpose to improve or maintain your fitness. Physical activity, however, includes exercise but also covers all other movements that are not planned or structured. These can be random movements done for many reasons.
A study from 2021 showed that people who successfully start physical activity programs often keep up with them for at least three months.
How Intense Should You Be?
Physical activity can be done at any level of effort. It can range from a small muscle twitch to a full-speed sprint. Think of physical activity as a scale, from sitting still to very intense workouts. We group activities by how much energy expenditure they require. This is often measured using something called metabolic equivalents (METs). The main groups are: sitting still, light activity, moderate activity, and vigorous activity.
Examples of Activities at Different Intensities
The table below shows some examples of physical activities for each intensity level. Remember, how intense an activity feels can change depending on the person and the specific activity. So, some activities might fit into more than one category.
| Intensity | Example Activities |
|---|---|
| Sedentary Behavior | Sitting, lying down |
| Standing | Standing still |
| Light Physical Activity (LPA) | Slow walking, moving around the house |
| Moderate Physical Activity (MPA) | Brisk walking, light jogging, easy swimming, climbing stairs |
| Vigorous Physical Activity (VPA) | Fast running, quick cycling, sprinting |
Physical Activity for Health and Well-being
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Being physically active is super important for public health. It helps prevent many long-term health problems. Not being active enough has been linked to heart disease, strokes, diabetes, and even feeling sad or down. An analysis of healthcare costs estimated that if physical activity levels did not improve, about 500 million new cases of certain health problems could occur globally between 2020 and 2030. This could lead to over US$300 billion in treatment costs.
As of 2024, many adults (31%) and most teenagers (80%) were not meeting the recommended levels of physical activity.
Many studies show that physical activity can help prevent and treat various conditions, like Obesity and Irritable bowel syndrome. It can also reduce feelings of worry and stress. Doing physical activity with family members can also make you feel better and stronger as a family.
For people facing certain mental health challenges, walks can be very helpful. More intense activities like gymnastics or riding can also be effective for other conditions. Reducing how much time people sit at work has also been shown to help. A study estimated that the value of outdoor physical activity in England in 2019, in terms of avoided healthcare costs for six common health problems, was about £108.7 million.
Recommendations for Being Active
Global Guidelines
The World Health Organization (WHO) provides guidelines for how much physical activity people should do.
Adults (18–64 years old)
1. Adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week. Or, they can do at least 75 minutes of vigorous-intensity aerobic activity. A mix of both works too. 2. Aerobic activities should be done in sessions of at least 10 minutes. 3. For even more health benefits, adults can increase their moderate activity to 300 minutes per week, or vigorous activity to 150 minutes per week. 4. They should also do muscle-strengthening activities for major muscle groups on 2 or more days a week.
Older Adults (65+ years old)
1. Older adults should also aim for at least 150 minutes of moderate-intensity aerobic activity each week, or 75 minutes of vigorous activity, or a mix. 2. Aerobic activities should be done in sessions of at least 10 minutes. 3. For extra health benefits, they can increase their moderate activity to 300 minutes per week, or vigorous activity to 150 minutes per week. 4. If they have poor balance, they should do activities to improve balance and prevent falls on 3 or more days a week. 5. Muscle-strengthening activities for major muscle groups should be done on 2 or more days a week. 6. If health conditions prevent them from doing the recommended amounts, they should be as active as they can.
Children and Adolescents (5–17 years old)
1. Kids and teens aged 5–17 should get at least 60 minutes of moderate- to vigorous-intensity physical activity every day. 2. Being active for more than 60 minutes provides even more health benefits!
National Guidelines
Many countries, including Australia, New Zealand, the United Kingdom, Canada, and the United States, also have their own specific recommendations for physical activity.
What Affects How Active We Are?
How much physical activity people do depends on several things. These include age, gender, where they live, and their health. Cultural aspects and the environment also play a role. For example, having parks or safe places to walk and cycle can encourage more activity.
Studies show that when there are more natural places like parks and woodlands, people tend to do more leisure-time physical activity. Weather also matters. For instance, in England, warmer temperatures and less wind were linked to more physical activity.
Globally, in 2016, about 81% of students aged 11–17 were not active enough. The region with the highest number of inactive young people in 2016 was high-income Asia Pacific.
Health Benefits of Being Active
Regular physical activity offers a wide range of health benefits. According to the World Health Organization's 2020 guidelines, being active reduces the risk of many health issues. These include heart disease, high blood pressure, type 2 diabetes, and several types of cancer. It also improves mental health, brain function, and sleep quality.
More activity generally leads to greater health benefits. Even small increases in activity for people who are usually inactive can significantly improve their health.
Environmental factors, like air pollution, can affect these benefits. A systematic review and meta-analysis published in 2025 looked at over 1.5 million adults. It found that while leisure-time physical activity still reduced health risks, even with air pollution, the benefits were slightly less in areas with higher levels of fine air particles (PM2.5). Specifically, the reduction in health risks was about 30% in areas with low pollution, compared to about 12–15% in areas with higher pollution.
Checking Your Activity Levels
Sometimes, doctors use a "physical activity vital sign" (PAVS) to check how active you are. This can be a simple screening tool in a doctor's office. It helps connect your activity levels with your body mass index (BMI) and long-term health conditions. It can also help identify patients who aren't meeting activity guidelines. This check is usually done through a questionnaire where you report your own activity.
Images for kids
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Model showing different types of physical activity and their meanings.
See also
In Spanish: Actividad física para niños
- Physical inactivity
