Free physical education
Move Every Day: free PE for K–8
Short daily PE sessions for every grade, built on the US and WHO activity guidelines and the SHAPE America standards. No equipment needed.
- Free
- K–8
- No equipment
- Printables
Move Every Day is a free physical education program from UpOnly Learning for kindergarten to 8th grade. It gives your student a short PE session each school day, with warm-ups, skills, strength and jumps, games and a cool-down. Everything works at home, indoors or outside, with no special equipment.
The Daily 60
60 minutes or more every day of moderate-to-vigorous activity for students ages 6 to 17.[1][2]
Inside those minutes, on at least 3 days a week each: vigorous activity, muscle-strengthening and bone-strengthening.[1][2]
Kindergarten students (most turn 6 during the year) also need lots of active play through the day: about 3 hours of play of all kinds for ages 3 to 5.[1][3]
PE covers part of the 60. Walking, biking, active play and chores fill in the rest. Only about 19.7% of US students ages 6–17 were active for 60 minutes every day of the past week in the National Survey of Children's Health 2023–2024.[4]
Pick a grade
Each grade page names the teaching model and has goals for the year, four units, sample sessions with times and reps, a quick check for each unit, an "I can" list and a printable weekly plan.
A 30-minute session
Every session follows the same five parts, so your student always knows what comes next. Start with a dynamic warm-up and end with gentle stretching, as the American Academy of Pediatrics advises for strength work.[5]
| Part | Minutes (our plan) |
|---|---|
| Warm-up | 5 |
| Skill practice | 10 |
| Fitness (strength or jumps) | 5–7 |
| Game or dance | 5–7 |
| Cool-down | 3 |
| Total | 30 |
Grades 6 to 8 use a 45-minute version of the same parts.
Safety rules for every session
- Warm up first.
- Clear the floor.
- Have water nearby.
- Wear sneakers, or go barefoot on a non-slip floor.
- Land softly.
- Stop if something hurts, or if you feel dizzy or sick.
- Tell an adult.
The week at a glance
Five sessions give strength on 3 days, jumps for bone on 3 days and vigorous play on 3 days, which matches the guidelines.[1][2]
| Day | Focus | Strength | Bone (jumps) | Vigorous |
|---|---|---|---|---|
| Monday | Skill and strength | Yes | ||
| Tuesday | Skill, then a jump and run game | Yes | Yes | |
| Wednesday | Strength and jumps | Yes | Yes | |
| Thursday | Rhythm, dance or yoga, then a fast game | Yes | ||
| Friday | Fitness circuit and a family game | Yes | Yes | Yes |
| Every day | The rest of the Daily 60 outside PE: walking, biking, active play and chores. | |||
The 3-day version
Three longer-focus days still reach 3 days of strength, bone and vigorous activity.
| Day | Focus | Strength | Bone (jumps) | Vigorous |
|---|---|---|---|---|
| Monday | Skill, strength, then a jump game | Yes | Yes | Yes |
| Wednesday | Strength and jumps, then a fast game | Yes | Yes | Yes |
| Friday | Fitness circuit and a family game | Yes | Yes | Yes |
| Every day | The rest of the Daily 60 outside PE: walking, biking, active play and chores. | |||
Guide, exercises and printables
Start with these printables
Plans and logs to print. No answer sheets needed.
Black and white versions use less ink.
See all printables, including a weekly plan for every grade.
Find an activity in your community
Organized activities add coaches, teammates and new skills, and the minutes count toward the Daily 60. Here are common options and where to read more on UpOnly Learning.
- Martial arts: jiu-jitsu, taekwondo, karate, judo
CDC lists martial arts as a vigorous activity for school-age students.[6]
Martial arts in our activities guide · Taekwondo, karate or jiu-jitsu? Choosing a martial art
- Gymnastics and dance
CDC lists vigorous dancing as a vigorous activity.[6]
- Swimming
CDC lists swimming as both a moderate and a vigorous activity, depending on effort.[6]
- Soccer, basketball and other team sports
CDC lists soccer and basketball as vigorous activities, and sports with jumping or quick changes of direction as bone-strengthening.[6]
- Track and running
CDC lists running as vigorous and as bone-strengthening.[6]
- Cycling
CDC lists bike riding as a moderate activity.[6]
- Climbing
CDC lists climbing (ropes, trees or playground equipment) as muscle-strengthening.[6]
- Outdoor clubs and scouting-style groups
CDC lists hiking as a moderate activity.[6]
- Community recreation leagues
Choosing a local program
- Ask for a free or trial class before you sign up.
- Ask how students are supervised, what training the coaches have, and whether coaches pass background checks.
- Look for groups sorted by age or skill, so your student learns with peers.
- Ask about the full cost: fees, uniforms, gear, travel and tournaments.
- Watch one practice. Your student should get plenty of turns and leave smiling.
More help: How to choose: a simple checklist · Questions to ask a coach, studio or program · What activities cost.
Where to look
Start with your city or county parks and recreation department, a community or recreation center, the public library's events board, or your homeschool group or co-op. Many list classes by age and season.
Questions parents ask
How much exercise does a student need each day?
Students ages 6 to 17 need 60 minutes or more of moderate-to-vigorous activity every day, with vigorous, muscle-strengthening and bone-strengthening activity on at least 3 days a week each, as part of the 60 minutes.[1][2] Younger students (ages 3 to 5) should be active throughout the day, and adults should aim for about 3 hours of active play a day.[1][3]
Is Move Every Day free?
Yes. Every page and printable in Move Every Day is free from UpOnly Learning. The printables ask only for a free account email.
What equipment do we need?
None to start. Every session works in a small room with household items such as rolled socks for a ball, masking tape, pillows and a towel. Grades 6 to 8 may add a light resistance band.
How long is a PE session?
Our plan is 30 minutes a day, 5 days a week, for kindergarten to grade 5 (150 minutes a week) and 45 minutes a day for grades 6 to 8 (225 minutes a week). Those weekly totals match the SHAPE America guidelines for school PE time.[7] Short on time? Each weekly plan has a 3-day version.
Does this meet homeschool PE requirements?
Rules differ from state to state, so check your state's homeschool rules. Our free Daily 60 log helps you keep a simple record of PE minutes and activities.
Sources
Last checked: October 31, 2026. Numbers in brackets in the text, like [1], point to this list. Session lengths, reps, holds and jump counts are our plan (program choices within these guidelines), not guideline numbers.
- [1]U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition (2018). U.S. federal government. odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
- [2]Centers for Disease Control and Prevention (CDC). Physical activity guidelines for students (2024). U.S. federal government. www.cdc.gov/physical-activity-education/guidelines/
- [3]Office of Disease Prevention and Health Promotion (ODPHP). Top 10 things to know about the second edition of the Physical Activity Guidelines for Americans (2018). U.S. federal government. odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines/top-10-things-know
- [4]America's Health Rankings, United Health Foundation. Physical activity, children (National Survey of Children's Health 2023–2024) (2025). Nonprofit health data. www.americashealthrankings.org/explore/measures/physical_activity_children_overall
- [5]American Academy of Pediatrics (AAP). Resistance training for children and adolescents (Stricker, Faigenbaum, McCambridge; Pediatrics 145(6):e20201011), summary on HealthyChildren.org (2020). National medical association. www.healthychildren.org/English/news/Pages/Guidance-on-Resistance-Training-for-Children.aspx
- [6]Centers for Disease Control and Prevention (CDC). What counts for children and teens (2024). U.S. federal government. www.cdc.gov/physical-activity-basics/adding-children-adolescents/what-counts.html
- [7]SHAPE America. Guidelines (physical education time). National professional association. shapeamerica.org/standards/guidelines/
Please read: Move Every Day is general education, not medical advice. Check with your student's doctor before starting a new activity program if your student has a heart, lung or other health condition, an injury, or a disability that affects movement. Stop and get medical help if your student faints, has chest pain, severe shortness of breath or dizziness during activity. In an emergency, call 911.