Exercise guidelines for children (5+) and young people:

There are two forms of exercise that would be recommended. One is aerobic exercises and the other is strengthening – targeting their main muscle groups and bones.

Taking a rest day is beneficial (eg. light walk or stretch session once a week helps with recovery).

  • Aim for an average of at least 60 minutes of moderate or vigorous intensity physical activity a day.
  • Take part in a variety of types and intensities of physical activity across the week to develop movement skills, muscles and bones.
  • Reduce the time spent sitting or lying down and break up long periods of not moving with some activity. Aim to spread activity throughout the day.

Children and young people are growing, therefore it is important they develop their motor skills, muscles and bones correctly



OVERLOAD is commonly seen in children as they might be swimming in the morning, running around in school and then have soccer and football training that night.

Therefore they need to spread out their training and take their rest days too to prevent injury!

Growing pains is another thing we see in this category. If they are getting growing pains, adequate rest would also be recommended

Lastly, young people from age 14 up are starting to go to the gym these days, if this is the case definitely seek professional advice on technique!



If you would like advice on how to get exercising to help improve your health and fitness please feel free to call us on 0214633455 for a free telephone consultation or book an appointment with one of our Chartered Physiotherapists here at East Cork Physiotherapy, Balance & Acupuncture Clinic by clicking the link below.

We hope you enjoyed part 1 of a 3 part blog series by Kate O Connor, Chartered Physiotherapist.

This blog is provided for information purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Seek the advice of your doctor with any queries regarding a medical condition.