Children and young people advice and tips


Children under the age of five

Children under the age of five should have three hours of activity a day. This includes active play such as running around, skipping, jumping on a trampoline and swimming.

More information can be found on the NHS choices website.

Young people and children aged five to 18

Young people aged between five and 18 should do 60 minutes of physical activity each day. This should be a combination of moderate and vigorous aerobic exercise and exercises to strengthen bones and muscles.

More information can be found on the NHS choices website.


Park games
‘Hide and seek’, ‘it’ / ‘tag’ and ‘stuck in the mud’ are just some of the games the whole family can enjoy together in the park, not only are they lots of fun but they are a great way to be active without really feeling like its exercise. Take along a bat and ball and have a game of football or rounders as well.

This can be done anywhere and anytime. Start slowly and for short bursts of 20 to 30 seconds, then march on the spot for 30 seconds and then repeat. As your fitness improves increase the length of time skipping.

Outdoor game areas
There are Outdoor game areas all over the borough including Barking Park, Goresbrook Park, Greatfields Park, Old Dagenham Park, Pondfield Park and Tantony Green, that have basketball hoops and football goals. These are a great way to socialise with friends and get more active at the same time.

10 minute shake ups
A partnership between change 4 life and Disney has created lots of active games inspired by Disney’s favourite characters, from Beauty and the Beast to Moana to Cars 3. These are great activities for the school holidays.