Why move?
Running, jumping and playing make your heart and lungs strong, build strong bones and muscles, and help you sleep better.
Moving also makes your brain release feel-good chemicals, so it can lift your mood and help you concentrate in class.
How much?
Children and teenagers should be active for about one hour every day, added up across the day.
Some of that should make you breathe faster and feel warm, like running, cycling, skipping or playing football, kabaddi or kho-kho.
A few times a week, do activities that make your bones and muscles strong, like jumping, climbing, hopscotch or swinging on monkey bars.
Ideas for every day
Walk or cycle to school if it is safe. Play outside after homework. Dance to music at home. Help carry the shopping bags.
Rainy day? Try yoga, skipping in a corridor, or a dance game with your siblings and cousins.
Try to take breaks from sitting, especially during long screen time or homework.
Play safe
Drink water before, during and after play, especially in hot weather. Avoid playing in the strongest afternoon sun.
Wear a helmet when cycling. If you get hurt or feel dizzy or very short of breath, stop and tell a grown-up.