Play and exercise

Play and exercise are important for children's development. Below are tips to help your child get enough exercise.

Why important?

When children play and move, they see, hear, feel, smell and taste all kinds of things. In this way, little by little, they discover the world around them. This helps in the development of the brain. These do not develop by themselves. The brains of active children often work better than those of less active children.

Play and exercise is important for all children. For children up to age 4, it is especially important: this is when the brain is growing the fastest.

Set a good example

Children do what their parents and caregivers do. Therefore, set a good example with exercise and play. For example, go walking or biking if it is not that far. Like to the store or to school. Your child will learn to do the same. And if you go together, you have immediately been outside and moved.

Tips for any age

The Center for Youth and Family (CJG) provides tips for play and exercise for every age:

Sports at a sports club

Your child can join one of the sports clubs in the area. There is also plenty to do for young children. Playing sports together with other children is often more fun.

If you join a sports club yourself, you immediately set a good example.

Check out fitinwassenaar.nl to see what sports for what ages are available in Wassenaar.

How often should a child exercise?

The Health Council and the Sports & Exercise Knowledge Center provide advice on how often a child should exercise per day.

For children ages 0 to 3, these are the exercise recommendations:

  • Never secure your child in a seat for more than 60 minutes.
  • Babies aged 0: Let your baby play on a rug on the floor for a few minutes a few times a day. Also on the tummy. The older your baby is, the longer this is allowed.
  • Children ages 1 to 3: Have your child exercise at least 3 hours (180 minutes) every day. This can be spread throughout the day. Health that the exercise is so active for at least 1 hour that the heart rate goes up significantly. You will notice this by your child breathing faster.  

For children ages 4 and up, these are the exercise recommendations:

  • Have your child exercise at least 1 hour every day, preferably outdoors.
  • Health that your child does something 3 times a week that makes the muscles and bones strong. For example, cycling, skateboarding or jumping on a trampoline.
  • Health that your child does not sit still for long periods of time. 

Screen time

Looking at a screen is not good for young children. It doesn't matter if it's a TV, laptop, tablet or phone. The Netherlands Youth Institute offers this advice:

  • Children ages 0 and 1: Do not let your child look at a screen.
  • Children age 2 and older: Let your child watch a screen for no more than 1 hour a day. Shorter is better.

Looking at a screen can also cause your child to see less well or develop other eye problems. Therefore, the recommendation is 20-20-2:

  • 20: Has your child looked at a screen for 20 minutes?
  • 20: Then have your child look into the distance for at least 20 seconds.
  • 2: Health that your child additionally goes outside at least 2 hours a day.

This advice also applies to adults. 

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