Keeping kids active is essential for their physical and mental wellbeing, but with so much choice out there it can be hard to know which route to go down. As children grow, their coordination, strength, and interests develop, meaning different activities suit different age groups. Here’s a guide to help parents and guardians find the best sports and activities for their children based on their age and stage of development.
Ages 0-2: Sensory play and early movement
At this stage, movement is all about discovery. Babies and toddlers are developing their motor skills, coordination, and balance through simple activities. The focus should be on encouraging movement in a fun, pressure-free way.
Suggested activities:
- Tummy time to strengthen neck and core muscles
- Crawling and reaching for toys to build coordination
- Sensory play with soft textures, balls, and water
- Music and movement activities (clapping, bouncing, swaying)
- Parent-and-baby swimming sessions for early water confidence
- Assisted walking and safe climbing on soft play structures
Ages 2-4: Building basic motor skills
As they transition from babies to toddlers, children are developing their balance, coordination, and fundamental movement skills. The focus should be on playful activities rather than structured sports.
Suggested activities:
- Running and jumping games
- Throwing and catching soft balls
- Dancing to music
- Parent-and-child swimming sessions
- Mini obstacle courses
- Simple bike riding (balance bikes)
To view all activities on offer in Stockport at Life Leisure for under 5’s, please visit our Tots activities page for details on Baby Splash, Mini Movers, Stay and Play and free early years resources.
Ages 5-7: Introducing teamwork and coordination
Children at this age start to understand rules and teamwork, making it a great time to introduce structured activities while keeping them fun and engaging.
Suggested activities:
- Gymnastics
- Swimming
- Football, rugby, or netball (basic drills and games)
- Martial arts (karate, judo, taekwondo)
- Dance classes
- Cycling and scootering
Ages 8-10: Developing strength and endurance
By this stage, children have better coordination and endurance, allowing them to take part in more structured sports. Encouraging a mix of team and individual activities helps build confidence and social skills.
Suggested activities:
- Football, basketball, or hockey
- Athletics (running, jumping, throwing)
- Tennis or badminton
- Swimming for technique and endurance
- Rock climbing
- Outdoor adventure activities (hiking, orienteering)
Ages 11-13: Enhancing skills and specialisation
Pre-teens often develop stronger preferences for specific sports and may want to focus on one or two disciplines. This is also a good age to encourage healthy competition and skill development.
Suggested activities:
- Competitive team sports (football, rugby, basketball, netball)
- Strength-based training (gymnastics, rock climbing)
- Individual endurance sports (swimming, cycling, running)
- Dance and performing arts
- Racquet sports (tennis, squash, badminton)
You can view all our Kids activities for children aged 5-12 here.
Ages 14+: Encouraging lifelong activity
Teenagers may either continue with competitive sports or prefer recreational fitness. Encouraging consistency and social engagement in physical activity is key at this stage as they start to become more independent.
Suggested activities:
- Strength training and gym workouts
- Running and cycling for endurance
- Team sports (basketball, football, volleyball)
- Martial arts and self-defence
- Yoga and Pilates for flexibility and mindfulness
- Adventure sports (kayaking, rock climbing)
A Teen membership is the perfect gateway into the gym for young people, giving them a sense of freedom to explore a new way of being active and taking control of their health and wellbeing.
Special Educational Needs and Disabilities
We understand that children with Special Educational Needs and Disabilities (SEND) may reach developmental milestones at their own pace and may require a more tailored approach to physical activity. At Life Leisure, we are committed to providing inclusive sessions that support children of all abilities in a safe, welcoming environment. Our inclusive sessions offer a more relaxed atmosphere that encourages movement and interaction so every child can experience the joy of movement, build confidence, and make friends. If your child would benefit from a smaller, quieter group, we highly recommend coming along to one of these sessions.
You can view all our inclusion sessions here.
Final tips:
Children are unique individuals with their own interests, even from a young age. While we can encourage and guide them, it’s important to let them explore different activities before they find their favourite. Encourage a mix of solo and team activities to help them develop various skills, all while keeping it fun and pressure-free. After all, enjoyment leads to long-term participation. Be a role model—active parents inspire active kids! Finding the right sport or activity can spark a lifelong love of movement. Whether it’s team sports, dance, or solo activities, the key is to keep them engaged, happy, and moving!
Find your nearest Life Leisure hub and let us help you find the right activities for you and your family: https://www.lifeleisure.net/centres/
