Move Every Day
PE at home: a parent guide
How much activity your student needs, what counts, how to keep it safe, and how to fit PE into a school day at home.
This guide from UpOnly Learning explains what the US and WHO guidelines say about physical activity for students, and how Move Every Day turns them into a daily PE time at home. Numbers from guidelines show their source. Numbers we chose for the program are marked "our plan".
How much activity your student needs
| Age | What the guidelines say |
|---|---|
| 3–5 (preschool; most kindergarten students turn 6 during the year) | Be active throughout the day. Adult caregivers should aim for at least 3 hours a day of active play of all intensities.[1][2] WHO, ages 3 and 4: at least 180 minutes of activity, with at least 60 minutes moderate to vigorous.[3] |
| 6–17 | 60 minutes or more of moderate-to-vigorous activity every day. Most of it aerobic.[1][4] |
| 6–17, vigorous | At least 3 days a week, as part of the 60 minutes.[1][4] |
| 6–17, muscle-strengthening | At least 3 days a week, as part of the 60 minutes.[1][4] |
| 6–17, bone-strengthening | At least 3 days a week, as part of the 60 minutes: jumping, running, hopping and skipping.[1][4][5] |
The US guidelines in use today are the 2nd edition (2018). A 3rd edition is planned and is not expected before 2028.[6] In the National Survey of Children's Health 2023–2024, about 19.7% of US students ages 6–17 were active 60 minutes every day of the past week.[7]
Where the sources differ
| Topic | The difference | What we suggest |
|---|---|---|
| Daily 60 | US: "60 minutes or more every day".[1] WHO: an average of 60 minutes a day across the week.[8] | Aim for 60 every day. A lighter day is fine if the week averages 60. |
| Age groups | US: ages 3–5 and 6–17.[1] WHO: under 5 and 5–17.[8][3] | Kindergarten: lots of active play plus a short daily PE time. Grades 1–8: the 60-minute goal. |
| Strength sets and reps | The US guidelines give days, not sets or reps.[1] The American Academy of Pediatrics suggests 2–3 sets of 8–15 repetitions, 2–3 times a week.[9] | Strength on 3 days a week, with reps by grade band inside that range (our plan). |
| PE minutes | SHAPE America: 150 minutes a week of PE in elementary school and 225 in middle school.[10] That is school PE time, not the Daily 60. | K–5: 30 minutes × 5 days. 6–8: 45 minutes × 5 days (our plan). |
Moderate or vigorous: the talk test
What counts for muscle and bone
CDC gives these examples for school-age students:[5]
- Moderate: brisk walking, bike riding, hiking, riding a scooter, swimming, catching and throwing games.
- Vigorous: running, tag, jumping rope, martial arts, soccer, basketball, swimming, tennis, vigorous dancing.
- Muscle-strengthening: tug of war, body-weight exercises, resistance bands, climbing ropes, trees or playground equipment, some yoga.
- Bone-strengthening: hopping, skipping, jumping, jumping rope, running, and sports with jumping or quick changes of direction.
How to run PE at home
Each session has five parts. Start with a dynamic warm-up and end with lower-intensity stretching, as the American Academy of Pediatrics advises.[11]
| 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 (45 minutes):
| Part | Minutes (our plan) |
|---|---|
| Warm-up | 7 |
| Skill practice | 12 |
| Fitness (strength or jumps) | 12 |
| Game or dance | 10 |
| Cool-down | 4 |
| Total | 45 |
Space: a cleared floor about the size of a rug is enough for most sessions. Equipment: sock ball (rolled socks), pillow or couch cushions, masking tape, towel, empty plastic bottles (as pins or cones), laundry basket, balloon, paper-plate paddle, jump rope (or a line on the floor), chair, water bottle.
A week at a glance
| 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
| 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. | |||
Five days of 30 minutes is 150 minutes a week, and five days of 45 minutes is 225, the SHAPE America weekly PE times.[10]
Safety: space, water, heat and stop signs
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.
Hot weather
- Give regular water breaks.[12]
- In hot weather, build up outdoor time over 7 to 14 days.[12]
- Heat stroke is a medical emergency: call 911.[12]
See our extreme heat guide for the signs of heat illness.
When to stop and get help
Children's Hospital of Philadelphia lists these warning signs with exercise: fainting during or just after exercise, chest pain, dizziness, a seizure-like episode with exercise, unusual shortness of breath or tiredness, a racing heart.[13] Stop the activity and contact your student's doctor. If your student faints or has chest pain during activity, get medical help right away; in an emergency, call 911.
Strength training: what is safe at each age
- Students of all ages can benefit from resistance training with proper supervision and technique.[11]
- Students as young as 5 can build strength with one-legged hops or frog jumps.[11]
- Start with a dynamic warm-up and end with lower-intensity stretching.[11]
- See a health professional first if your student has uncontrolled high blood pressure, uncontrolled seizures, certain heart conditions, or a history of chemotherapy.[11]
- Practice each movement with no load first, and stop if there is pain.[9]
- No 1-rep maximums, maximal weights, Olympic lifting, powerlifting or bodybuilding before the body is fully grown.[9]
How Move Every Day uses this (our plan): body weight and household items only for K–5; light resistance bands with a focus on form for grades 6–8. No added weights, no maximal efforts and no reps to failure. Form first, then more reps, then more sets.
Screens and sitting
WHO advises limiting sedentary time, especially recreational screen time, for ages 5 to 17.[8] For ages 3 and 4, WHO advises no more than 1 hour of sedentary screen time a day.[3] A quick idea: after each lesson, take a 2-minute movement break, like 20 jumping jacks or a march around the house.
Students with disabilities or health conditions
WHO says the same activity recommendations apply to students living with disability, adapted to each student's abilities.[8][14] Every card in our exercise library has a seated or limited-mobility version, and our adapted PE page has planning tips. If your student has a diagnosis, plan the program with your student's doctor or therapist. Check with your student's doctor first if your student has a health condition.
Keeping records
Write down PE minutes, other active minutes and which days had strength, jumps and vigorous play. Our free Daily 60 log does this on one page. Homeschool rules differ by state, so check your state's homeschool rules. For more on portfolios and logs, see homeschool record keeping.
The standards behind the plan
Move Every Day is built around the four SHAPE America National Physical Education Standards (2024):[15][16]
- Develops a variety of motor skills.
- Applies knowledge related to movement and fitness concepts.
- Develops social skills through movement.
- Develops personal skills, identifies personal benefits of movement, and chooses to engage in physical activity.
The 2024 standards use grade spans: PreK–2, 3–5, 6–8 and 9–12.[15] Each session on our grade pages shows which standards it practices.
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.[5]
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.[5]
- Swimming
CDC lists swimming as both a moderate and a vigorous activity, depending on effort.[5]
- 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.[5]
- Track and running
CDC lists running as vigorous and as bone-strengthening.[5]
- Cycling
CDC lists bike riding as a moderate activity.[5]
- Climbing
CDC lists climbing (ropes, trees or playground equipment) as muscle-strengthening.[5]
- Outdoor clubs and scouting-style groups
CDC lists hiking as a moderate activity.[5]
- 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 per day?
60 minutes or more of moderate-to-vigorous activity every day for ages 6 to 17, including vigorous, muscle and bone activity on at least 3 days a week each.[1][4] WHO says an average of 60 minutes a day across the week.[8]
How much exercise does a 5-year-old need?
Ages 3 to 5 should be active throughout the day; adults should aim for about 3 hours of active play a day of all intensities.[1][2] WHO says at least 180 minutes for ages 3 and 4, with at least 60 minutes of moderate-to-vigorous play.[3]
At what age can a student start strength training?
The American Academy of Pediatrics says students of all ages can benefit from resistance training with proper supervision and technique, and that students as young as 5 can build strength with one-legged hops or frog jumps.[11] Move Every Day uses body weight only, plus light bands in grades 6 to 8.
How do I know if my student is working hard enough?
Use the talk test. Moderate: your student can talk but not sing. Vigorous: your student can say only a few words before pausing for a breath.[5]
Do I have to follow a state PE requirement?
It depends on your state. Check your state's homeschool rules, and keep a simple log of PE minutes and activities.
Free printable
Plans and logs to print. No answer sheets needed.
Black and white versions use less ink.
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]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
- [3]World Health Organization (WHO). Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age (2019). International health agency. www.who.int/publications/i/item/9789241550536
- [4]Centers for Disease Control and Prevention (CDC). Physical activity guidelines for students (2024). U.S. federal government. www.cdc.gov/physical-activity-education/guidelines/
- [5]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
- [6]Office of Disease Prevention and Health Promotion (ODPHP). Get involved: contribute to the next edition of the Physical Activity Guidelines (2024). U.S. federal government. odphp.health.gov/news/202410/get-involved-contribute-next-edition-physical-activity-guidelines
- [7]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
- [8]World Health Organization (WHO). WHO guidelines on physical activity and sedentary behaviour (2020). International health agency. www.who.int/publications/i/item/9789240015128
- [9]American Academy of Pediatrics (AAP), HealthyChildren.org. Strength training (2011). National medical association. www.healthychildren.org/English/healthy-living/sports/Pages/Strength-Training.aspx
- [10]SHAPE America. Guidelines (physical education time). National professional association. shapeamerica.org/standards/guidelines/
- [11]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
- [12]American Academy of Pediatrics (AAP), HealthyChildren.org. How to keep young athletes and active kids safe in hot weather (2026). National medical association. www.healthychildren.org/English/health-issues/injuries-emergencies/sports-injuries/Pages/Exercise-Related-Heat-Illness.aspx
- [13]Children's Hospital of Philadelphia. Know the warning signs: how you can prevent sudden cardiac death. Children's hospital. www.chop.edu/news/health-tip/know-warning-signs-how-you-can-prevent-sudden-cardiac-death
- [14]British Journal of Sports Medicine. World Health Organization 2020 guidelines on physical activity and sedentary behaviour (Bull FC, et al., British Journal of Sports Medicine 54:1451–1462) (2020). Peer-reviewed journal. pmc.ncbi.nlm.nih.gov/articles/PMC7719906/
- [15]SHAPE America. New National Physical Education Standards (2024). National professional association. www.shapeamerica.org/standards/pe/new-pe-standards
- [16]SHAPE America, Human Kinetics. National Physical Education Standards, 4th edition (2024). National professional association. us.humankinetics.com/products/national-physical-education-standards-4th-edition
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.