How Much Exercise Do Kids Need—and Why Is Bike Riding One of the Best Ways to Get It?
Bike riding isn’t just a childhood milestone—it’s one of the most effective, fun, and lifelong ways kids can stay active. With concerns around screen time, physical inactivity, and mental health on the rise, now more than ever, it’s crucial that parents and schools help children develop strong habits of movement, starting early.
So, how much activity do kids need each day—and why does biking make such a great fit?
Recommended Daily Physical Activity for Kids
According to the Centers for Disease Control and Prevention (CDC), children ages 6 to 17 should get at least 60 minutes of moderate-to-vigorous physical activity every day.
That hour should include:
- Aerobic activity (most days): biking, brisk walking, running, etc.
- Vigorous activity (3+ days/week): biking fast, racing, games involving chasing or jumping
- Muscle and bone-strengthening activities (3+ days/week): biking uphill, jumping, climbing, etc.
For younger children (ages 3–5), the CDC recommend active play throughout the day to support growth and development.
Bike riding checks all these boxes—aerobic, strengthening, and fun.
Why Biking Is an Ideal Exercise for Kids
Bike riding is a powerful tool for helping kids meet their physical activity goals—and more.
Physical Benefits
- Builds strength, endurance, and coordination
- Promotes healthy weight and cardiovascular fitness
- Strengthens bones and muscles, especially legs and core
- Supports motor skill development in early childhood
Mental and Emotional Benefits
- Releases endorphins for improved mood
- Reduces stress and symptoms of anxiety
- Improves sleep quality and energy levels
- Fosters independence and confidence
Cognitive and Academic Benefits
- Enhances concentration and memory
- Supports better behavior and self-regulation in class
- Builds discipline, goal-setting, and problem-solving skills
Social Benefits
- Encourages peer interaction and cooperation
- Promotes teamwork in group rides or bike games
- Teaches responsibility, safety, and respect
What Schools Can Do to Promote Biking
Schools are a critical environment for building lifelong physical activity habits. Here’s how schools can leverage biking:
- Integrate a biking curriculum like the All Kids Bike Kindergarten PE Program
- Create a bike-friendly culture with bike racks, safety education, and ride-to-school events
- Provide equitable access with programs that include bikes, helmets, and training
- Encourage teacher-led movement breaks using biking or balance-based activities
With the All Kids Bike program, schools receive everything they need—teacher training, bikes, helmets, and a proven curriculum—to teach every kindergartner how to ride.
What Parents Can Do at Home
Parents are powerful role models for healthy activity. Here’s how to foster biking at home:
- Start early: Introduce balance bikes early such as the Strider Pro 2-in-1 Rocking Bike
- Make biking part of the routine: Ride to school, the park, or on family outings
- Create a safe riding space: A driveway, park path, or quiet street encourages confidence
- Celebrate milestones: Every new skill—like coasting or pedaling—builds motivation
- Support programs at your child’s school: Advocate for All Kids Bike or donate to bring a program to your community
All Kids Bike: Teaching Every Child to Ride
All Kids Bike, a national movement led by the Strider Education Foundation, is on a mission to ensure every child in America learns how to ride a bike in kindergarten PE class. Our program equips schools with a complete Learn-to-Ride program, including:
- Teacher training & Certification
- Comprehensive Curriculum featuring 8 structured lessons
- 24 Strider Balance Bikes
- 24 Pedal Conversion Kits
- 24 Fully Adjustable Helmets
- Instructor Bike with Pedal Kit and Helmet
- 2 Custom-Designed Rolling Storage Racks
- Program Support
Help Us Get More Kids Riding
Biking helps kids thrive—physically, mentally, and socially. By teaching children how to ride, we’re not just teaching a skill. We’re setting them on the path to a healthy, active, and confident life.
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Let’s get every kid riding—and keep them rolling for life.