Toddlers are always on the move. But just because they are busy does not mean they are getting the right amount of exercise. In fact, research shows that toddlers are spending more time sitting than ever before. This lack of movement can lead to problems later in life including heart disease, obesity, and learning difficulties. It can also affect their behaviour, confidence, and general wellbeing.
Encouraging toddlers to be physically active every day helps their bodies grow stronger and healthier. It also builds their brains, improves sleep, and boosts their self-esteem. Most importantly, it helps them feel happy and well.
How Exercise Helps Toddlers Learn and Grow
Physical activity is one of the best ways to support healthy brain development. It increases the number of brain cells and strengthens the connections between them. This helps toddlers think more clearly, solve problems, and handle stress.
When toddlers move their bodies, they also improve coordination and build muscle strength. Their balance gets better and they become more confident in their physical abilities. These skills are all linked to future learning, both in school and beyond.
Making movement part of the daily routine helps toddlers form healthy habits that can last a lifetime.
What the Guidelines Say
The NHS recommends that toddlers between the ages of 1 and 2 should be active for at least 180 minutes (3 hours) each day. This can be a mix of light activities like crawling, walking, or playing, and more energetic ones like dancing or jumping.
Children aged 3 to 4 should also aim for 3 hours a day, including activities such as climbing, riding bikes, running, and swimming. The more they move, the better it is for their physical health and their ability to focus and learn.
All the Wonderful Benefits of Movement
Regular exercise brings a long list of benefits for toddlers, including:
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Stronger immune systems
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Better heart and lung health
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Healthy weight
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Better sleep
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Less stress and frustration
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Better balance and coordination
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Improved behaviour
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Stronger concentration and creativity
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A lasting love of movement
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Boosted brain development
Exercise also helps toddlers who may struggle with balance and coordination. Simple activities like climbing, running, or playing with push-and-pull toys can make a big difference.
Physical Milestones to Look For
By the age of 2, most toddlers can climb stairs (in their own unique way), walk in different directions, turn door handles, and move furniture to reach high places. Safety becomes very important at this stage.
By age 3, many toddlers can run, throw a ball, and alternate their feet going up and down stairs. They may also start eating with a spoon and removing their socks. Drawing lines and circles by the end of the third year is an early step towards writing.
These milestones depend on having regular chances to move and play.
How Movement Builds the Brain
A toddler’s brain grows rapidly in the first few years. At age 2, their brain has already reached about 75 percent of its adult size. One part of the brain, the cerebellum, helps control movement, balance, and posture. This area works with the inner ear to help toddlers move smoothly.
Another part of the brain, the motor cortex, is involved in planning and controlling movement. Activities like crawling and running help strengthen both sides of the brain and build strong connections that support thinking and learning.
Exercise also supports the hippocampus, the part of the brain that helps with memory and emotional wellbeing. Movement even improves how the brain handles stress.
Activities That Work Body and Brain
Large motor skills involve the big muscles used for crawling, walking, and jumping. These muscles develop from the top of the body down and from the centre out to the hands and feet. To support this, try fun and simple activities like:
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Climbing frames and balance boards
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Ride-on toys
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Games with throwing, catching, or rolling
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Treasure hunts
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Crawling through tunnels or under blankets
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Musical games like “Ring-a-ring-a-roses”
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Bubbles and balloons
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Dancing to music or movement shows on TV
You do not need fancy equipment. Games like animal movements, clapping, marching, or climbing on furniture can keep toddlers active and happy. The fun grows when adults get involved and play too.
Fine Motor Skills Matter Too
Fine motor skills are all about the small muscles in the hands and fingers. These are needed for tasks like drawing, cutting, and picking things up. These skills take longer to develop and need lots of practise.
Great activities to try include:
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Playdough and clay
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Painting and colouring
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Threading pasta or beads
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Jigsaws and blocks
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Water play and squeezing sponges
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Using pegs, rolling pins, or forks
Letting toddlers go barefoot can also help. Wriggling their toes improves circulation, strengthens the feet, and supports balance.
Surprisingly, toddlers can walk up to two or more miles a day if given the chance. Walking brings oxygen to the brain and helps with memory and focus.
Outdoor Play in Every Season
Outdoor activities are great for family bonding and toddler development. Each season brings new ideas:
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Autumn: collect leaves, do leaf rubbings, go apple picking
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Winter: build a snowman, dress warmly, enjoy safe ice play
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Spring: feed ducks, run on fresh grass, go on nature walks
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Summer: play with water buckets or sprinklers, keep hydrated
Even rainy or windy days are full of opportunity. Let toddlers splash in puddles, chase kites, or run after balloons. Just dress for the weather and enjoy the fresh air.
Always Think Safety First
Exercise is fun, but it should always be safe. Falls are common and can lead to injury, especially from climbing frames or slides. Choose soft surfaces like rubber or bark where possible.
Swimming is a brilliant activity, but close supervision is essential. Drowning is a serious risk for toddlers, especially around home pools. An adult should always stay within arm’s reach.
The Takeaway
Active toddlers are healthier, happier, and more ready to learn. Exercise helps them develop key skills they need for school and for life. It also improves brain function, strengthens muscles, and builds self-confidence.
Creating a safe and exciting environment for movement is one of the best things we can do for toddlers. A programme like Toddler Sense® offers the perfect space for safe physical play, learning, and fun.
Making movement part of every day is a gift that lasts a lifetime. It keeps toddlers strong, smart, and smiling.
