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Getting active

Physical activity includes all kinds of movement, whether that’s organised sports, or active play. It is any activity that gets the heart to beat faster.

girls playing hoola hoop in the garden

How active should my family be?

For under 5s, we should aim for 3 hours of activity a day, broken up into little chunks.

For over 5s, we should aim to play and be active for 1 hour each day – anything from hide-and-seek to cycling or playing football in the garden. As parents, we should aim for 30 minutes or more of physical activity at least 5 days a week.

Tips on getting active as a family

If you are starting from very little activity, begin slowly with bursts of 15 to 30 minutes and build it into your daily routine.

Try our Play Pact where your family decides together the amount of screen time and play time per week / weekend.

Active play counts as physical activity so chasing, hide-and-seek, hopscotch, handstands in the garden are all great examples.

For inspiration try out our Activity Wheel and Pause For Play area for games to play inside and outside the home.

Mix up different types of physical activity, games and active play as much as you can throughout the week.

Prof Marie Murphy and Dr Niamh Murphy explaining physical activity

© The Food Safety Promotion Board