Movement
60 min/day
Across the whole day, in any size chunks, plus strength work on 3 days a week.
Source: UK Chief Medical Officers / NHS physical activity guidelines, 5-18s
For grown-ups
Back them up without taking over
This app deliberately never mentions weight, calories or diets. It's built around habits, strength, sleep and self-talk — for every kid, whatever shape they are. Here's how to help in a way that lasts longer than a fortnight.
The numbers worth knowing
Sleep
9-12 hours
For 6-12 year olds. Consistent bed and wake times matter more than the exact hour.
Source: American Academy of Sleep Medicine consensus statement
Screens before bed
Off 45-60 min
Light and stimulation delay sleep onset; a wind-down routine works better than a ban.
Source: NHS sleep advice for children
Fruit & veg
5 a day
Half the plate colour is an easier target for kids than counting portions.
Source: NHS Eatwell Guide
Six ways to actually help
Be the logistics, not the coach
Kids stick with habits they chose. Your job is making the chosen thing easy: kit that fits, a clear patch of floor, water in the fridge, a lift to training. Let them own the goal in the app — including the ones you'd have picked differently.
Join in for 10 minutes
Doing one circuit or one recipe alongside them beats any amount of encouragement from the sofa. It also normalises being a beginner in front of them, which is the hardest thing for a 9-12 year old to tolerate in themselves.
Praise the process out loud
Name the effort, the consistency and the recovery from a bad week. Research on motivation in children consistently finds process praise sustains persistence better than praise for outcomes or ability.
Guard the Wall of Wins
Sharing is the fun part and also the risky part. Agree ground rules before the first post: no home addresses or school uniforms in shots, no location tagging, cheer others before posting your own. Ask to see posts for the first few weeks, then loosen.
Keep the kitchen a no-comment zone
Serve regular meals and snacks, let them decide how much. Commentary on portions is the fastest way to make a child secretive about food.
Know when to bring in a professional
Talk to your GP if you notice food avoidance or rituals, exercising to punish themselves, low mood lasting more than a couple of weeks, or pain that doesn't settle in a few days. Early conversations are small conversations.
Say this
- “That looked hard. How did it feel?”
- “Want company or want space?”
- “You showed up three times this week — that's the whole thing.”
- “What should we cook together this weekend?”
- “I'm doing my 20 minutes too. Race you to the door.”
Skip this
- Anything about weight, size, calories or “good” and “bad” foods.
- Comparisons with siblings, classmates or a version of themselves from last year.
- “You've earned this” about food — it makes eating a payment, not fuel.
- Comments about your own body in front of them. They copy the soundtrack.
- Turning a missed day into a lecture. Missed days are data, not failure.
Home workout safety
Everything in The Floor is bodyweight and indoor-safe, but a quick scan of the room from you is worth more than any warning label.
- Clear a two-metre square: no coffee tables, cables, pets or younger siblings underfoot.
- Hard floor plus socks is the most common indoor injury combo — bare feet or trainers.
- Bodyweight only at this age. Heavy weights aren't needed and supervised technique matters more than load.
- Watch for landing form on jumping moves: soft knees, quiet feet. Swap to step-outs in flats or upstairs rooms.
- Stop for sharp pain, dizziness or breathlessness that stops them speaking. Not for being tired or red-faced — both are normal.
General information only, based on NHS and WHO public guidance — not medical advice. If your child has a health condition, injury or you have any concern, speak to your GP first.