Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day.
This may sound like a lot, but don’t worry! Your child may already be meeting the Physical Activity Guidelines for Americans. And, you’ll soon discover all the easy and enjoyable ways to help your child meet the recommendations. Encourage your child to participate in activities that are age-appropriate, enjoyable and offer variety! Just make sure your child or adolescent is doing three types of physical activity:
1. Aerobic Activity
Aerobic activity should make up most of your child’s 60 or more minutes of physical activity each day. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity on at least 3 days per week.
2. Muscle Strengthening
Include muscle strengthening activities, such as gymnastics or push-ups, at least 3 days per week as part of your child’s 60 or more minutes.
3. Bone Strengthening
Include bone strengthening activities, such as jumping rope or running, at least 3 days per week as part of your child’s 60 or more minutes.
How do I know if my child’s aerobic activity is moderate-or vigorous-intensity? Here are two ways to think about moderate-and vigorous-intensity:
Check out Aerobic, muscle- and bone-strengthening: what counts?
- As a rule of thumb, on a scale of 0 to 10, where sitting is a 0 and the highest level of activity is a 10, moderate-intensity activity is a 5 or 6. When your son does moderate-intensity activity, his heart will beat faster than normal and he will breathe harder than normal. Vigorous-intensity activity is a level 7 or 8. When your son does vigorous-intensity activity, his heart will beat much faster than normal and he will breathe much harder than normal.
- Another way to judge intensity is to think about the activity your child is doing and compare it to the average child. What amount of intensity would the average child use? For example, when your daughter walks to school with friends each morning, she’s probably doing moderate-intensity aerobic activity. But while she is at school, when she runs, or chases others by playing tag during recess, she’s probably doing vigorous-intensity activity.
What do you mean by “age-appropriate” activities?
Some physical activity is better-suited for children than adolescents. For example, children do not usually need formal muscle-strengthening programs, such as lifting weights. Younger children usually strengthen their muscles when they do gymnastics, play on a jungle gym or climb trees. As children grow older and become adolescents, they may start structured weight programs. For example, they may do these types of programs along with their football or basketball team practice.
Making Physical Activity a Part of a Child’s Life
How is it possible for my child to meet the Guidelines?
Many physical activities fall under more than one type of activity. This makes it possible for your child to do two or even three types of physical activity in one day! For example, if your daughter is on a basketball team and practices with her teammates everyday, she is not only doing vigorous-intensity aerobic activity but also bone-strengthening. Or, if your daughter takes gymnastics lessons, she is not only doing vigorous-intensity aerobic activity but also muscle- and bone-strengthening! It’s easy to fit each type of activity into your child’s schedule – all it takes is being familiar with the Guidelines and finding activities that your child enjoys.
Here’s what other children and adolescents are doing to meet the Guidelines:
What can I do to get – and keep – my child active?
As a parent, you can help shape your child’s attitudes and behaviors toward physical activity, and knowing these guidelines is a great place to start. Throughout their lives, encourage young people to be physically active for one hour or more each day, with activities ranging from informal, active play to organized sports. Here are some ways you can do this:
- Set a positive example by leading an active lifestyle yourself.
- Make physical activity part of your family’s daily routine by taking family walks or playing active games together.
- Give your children equipment that encourages physical activity.
- Take young people to places where they can be active, such as public parks, community baseball fields or basketball courts.
- Be positive about the physical activities in which your child participates and encourage them to be interested in new activities.
- Make physical activity fun. Fun activities can be anything your child enjoys, either structured or non-structured. Activities can range from team sports or individual sports to recreational activities such as walking, running, skating, bicycling, swimming, playground activities or free-time play.
- Instead of watching television after dinner, encourage your child to find fun activities to do on their own or with friends and family, such as walking, playing chase or riding bikes.
- Be safe! Always provide protective equipment such as helmets, wrist pads or knee pads and ensure that activity is age-appropriate.
What if my child has a disability?
Physical activity is important for all children. It’s best to talk with a health care provider before your child begins a physical activity routine. Try to get advice from a professional with experience in physical activity and disability. They can tell you more about the amounts and types of physical activity that are appropriate for your child’s abilities.
Motivation is what gets you started. Habit is what keeps you going.