After a long day of sitting in class, most children come home with energy to spare. But how much of that energy should go into active play, and how can busy parents in Dubai make it happen? Here’s what the experts recommend, and some simple ways to fit it into your child’s afternoon.
The Short Answer: 60 Minutes a Day
According to the CDC’s physical activity guidelines, children and teens aged 6 to 17 need at least 60 minutes of moderate-to-vigorous physical activity every day. The good news is that it doesn’t have to happen all at once. Ten minutes of running at recess, 30 minutes of play after school and a short evening walk all count toward the daily total.
For many children, the after-school window is the best chance to reach that goal. School days include plenty of sitting, so the hours between pickup and dinner matter more than many parents realise.
What About Younger Children?
Children aged 3 to 5 don’t have a minute-by-minute target. Instead, they should be active throughout the day through playful movement like jumping, climbing and running. Short, frequent bursts of play suit their attention spans and energy levels best.
Not All Activity Is the Same
The 60 minutes should include a healthy mix of three types of movement:
- Heart-pumping activity (most days): Anything that gets kids breathing harder, such as running, chasing games, swimming or dancing. This should make up most of the hour.
- Muscle-strengthening activity (at least 3 days a week): Climbing, crawling through tunnels, hanging from bars or pulling themselves up play structures.
- Bone-strengthening activity (at least 3 days a week): Jumping, hopping, skipping and running, where feet repeatedly hit the ground.
Indoor play areas are a great way to cover all three in one visit. At Kids HQ, children climb our play structures, race down slides, jump into the ball pit and bounce through the cloud play zone, often without realising they’re exercising.
Why It’s Harder in the UAE?
UAE parents face a few challenges that make after-school activity tricky:
- The heat: For much of the year, outdoor play isn’t comfortable in the afternoon.
- Homework: Kids often put off play until they finish assignments, and by then it’s late.
- Screens: Tablets and video games are easy defaults when children are tired.
The solution is planning ahead, so active play becomes part of the routine rather than an afterthought. Our guide to after-school activities in Dubai shares more ideas to keep kids moving.
Easy Ways to Reach the Daily Goal
- Move before homework. A burst of active play straight after school helps children release energy and focus better when it’s time to sit down again.
- Make it social. Kids are more likely to stay active when friends are involved. A weekly playdate at an indoor play area turns exercise into something they look forward to.
- Build a routine. A Kids HQ membership gives your child 15 visits in 30 days, with two hours of play each time. That’s an easy way to cover several days of activity every week.
- Plan for the holidays too. Activity levels often drop when school is out. Read our tips on keeping your child busy during school holidays, and explore our summer activities for kids in Dubai for more ideas.
- Keep it fun. The best exercise for kids doesn’t feel like exercise. Games, music and free play work far better than structured workouts at this age.
Give Your Child the Active Afternoons They Need
Sixty minutes a day might sound like a lot, but with a little planning it’s easy to reach. Whether it’s a quick play session after school or a longer visit on the weekend, Kids HQ in Al Barsha 2 is open until 7pm on weekdays, so there’s plenty of time to play. Get in touch to plan your next visit.
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