H.A.B.I.T.S.
A
Active Movement
The Brain's Miracle-Gro
Physical activity releases BDNF — a protein that's literally Miracle-Gro for the brain. Active kids focus better, sleep better, and learn faster.
Try today
20 minutes of physical play today — jumping, running, or dancing!
What to do at every age
0 to 1 year
- Tummy time for 30 minutes daily, starting from birth
- Encourage reaching, rolling, and crawling on the floor
- No screen time at this age — movement is the entire curriculum
1 to 3 years
- 3 hours of active play daily across the day
- Outdoor play in morning sunlight builds vitamin D and circadian rhythm
- Climbing, running, and jumping build neural pathways that underpin learning
3 to 6 years
- 60 minutes of vigorous activity daily
- Structured play builds coordination: dance, swimming, gymnastics
- Limit continuous sitting to 30-minute stretches
6 to 12 years
- 60 minutes of moderate-to-vigorous activity daily
- Team sports build social skills alongside physical development
- Walk or cycle to school when possible
12 to 16 years
- Supervised strength training is safe and beneficial from age 12
- Yoga and mindfulness for managing academic and social stress
- Limit recreational screen time to support active choices