How can I get my kids playing outside more?

The most reliable way to get children playing outside more is to go out with them, keep it short and fun, and make it part of the routine rather than a special event. Walk part of the school run, invite a friend along, and have a few ready-made ideas for when they say they’re bored. The HSE’s own tips come down to the same things: be active with your child, explore outdoors together and arrange play time with other children (HSE).

If your kids would happily stay on the sofa, that’s very normal, and it’s not a sign you’ve got anything wrong. Outdoor play mostly needs a nudge and a bit of company.

How much active time do children need?

It helps to know what you’re aiming for. According to the HSE:

• Under 5s should have at least 3 hours of physical activity a day, spread through the day. From age 3, that should include at least an hour of moderate to vigorous activity, where their heart rate goes up and they breathe faster than normal (HSE).
• Older children and teenagers need at least 1 hour a day of moderate to vigorous activity, plus activities that strengthen muscles and bones at least 3 times a week (HSE).

All activity counts, from organised sport to active play at home (HSE). It doesn’t all have to happen outdoors, but the HSE suggests making sure children play both indoors and outdoors every day (HSE). The NHS notes that short bursts add up: 10 minutes here and there count towards the daily total (Healthier Together, NHS).

Seven ways to make outside the easy option

1. Go with them. The HSE says being active with your child is a good way to bond, and that children learn by example (HSE, HSE). Even ten minutes kicking a ball in the garden with you is more appealing than being sent out alone.
2. Bring other children into it. Arranging play time with other children is one of the HSE’s suggestions (HSE). A neighbour’s child or a cousin can make the green outside far more interesting than any screen.
3. Use the journeys you already make. Walk or cycle part of the way, even if not the whole trip (HSE). The NHS suggests walking to and from school where you can (Healthier Together, NHS). Parking a few streets away counts.
4. Let them choose. The HSE warns that activities that don’t suit a child’s age or interests can leave them bored or frustrated, and that children find it hard to stick with things they don’t enjoy (HSE). Ask what they’d like to try, and let them try a few things.
5. Make it a game. The NHS suggests turning everyday tasks into family games and celebrating progress rather than performance (Healthier Together, NHS).
6. Have the gear by the door. The HSE’s weather advice is simple: raincoat and wellies when it’s wet, a hat and coat when it’s cold or windy, and sunscreen and a sunhat when it’s sunny (HSE). If boots and coats are easy to grab, “let’s pop out” is a much smaller ask.
7. No garden? Use what’s nearby. Local parks, playgrounds and beaches all work (HSE).

Free ideas, by age

Toddlers and pre-schoolers

The HSE suggests ball kicking, catching and throwing, chasing games, action songs, and copycat moves like skipping, jumping and hopping (HSE). The NHS adds treasure hunts, hide and seek, building a den and playing catch with a bean bag (Healthier Together, NHS). Swings and climbing frames at the playground help build strength too (HSE).

Primary school age

Scooting, cycling, running games and tug-of-war are all on the HSE’s list (HSE). An outdoor treasure hunt or den-building session works well for this age too (Healthier Together, NHS). If they enjoyed something in PE, the NHS suggests asking whether they’d like to keep it up outside school, perhaps through a local team or club (Healthier Together, NHS).

Older children and teens

Hiking, skateboarding, cycling, swimming and team sports such as Gaelic football, hurling, basketball and tennis are all suggested by the HSE (HSE). With teens, it can help to give it a purpose or bring friends into it: a walk to the shops with a mate, a bike ride to meet someone or a local club is an easier sell than “go and get some fresh air”.

Try a junior parkrun

Junior parkrun is a free 2km event for children aged 4 to 14, held on Sunday mornings in parks in Ireland and the UK. Children can walk, jog or run, and there’s no time limit (Healthier Together, NHS). Registering on the parkrun website is free and gives your child a barcode so their time is recorded, but they can still take part without one (Limerick.ie). Start times vary by event, so check your local one.

Where screens fit in

You don’t have to ban screens to get children outdoors. The HSE suggests limiting screen time to cut down on inactive time, keeping some areas of the home free of TVs and devices, and avoiding screens at certain times of day (HSE). A simple “outside first, then screens” after school can work well, and our guide to getting your child off a screen without a meltdown can help with the switch. For wet days, see our rainy day ideas.

If your child has a health condition or disability, the HSE suggests talking to your GP before increasing their activity, and adapting activities where needed (HSE).

What to do next

• Pick two short outdoor slots this week, such as ten minutes after school and a longer walk at the weekend, and put them on the calendar.
• Put coats, wellies and a ball by the door so getting out takes seconds, not a search.
• Ask your child one question: “If we went outside tomorrow, what would you want to do?” Then do that.
• Look up your nearest junior parkrun and try it one Sunday morning, even just to walk it.

Not every day will be a big adventure, and some days the weather will win. A few short, fun trips outside each week soon add up, and that’s what makes it a habit.