Abstract
Moderate to vigorous activity every day promotes strong bodies and good health for children and youth. Physical activity guidelines recommend at least 60 minutes daily of age-appropriate play and activities. Even if your children enjoy sports or organized physical activity at school, activity time at home is also good for health.
Benefits of Daily Physical Activity for Children and Youth
Physical activity helps kids
Maintain a healthy weight
Build strong muscles and bones
Prevent chronic diseases, including type 2 diabetes and high blood pressure, which are occurring a younger ages among inactive youth
Enjoy better self-esteem and avoid anxiety and depression
Do better in school Improved academic performance Improved focus on tasks
What Types of Activity Are Recommended?
Get aerobic activity every day. Aerobic activity raises the heart rate. On 3 days every week, some aerobic activity should be vigorous. Examples include the following:
Moderate activities: Brisk walking, hiking, bicycling, playing catch, playing games like kickball, baseball, or Frisbee.
Vigorous activities: Running, brisk bicycling, playing tag or other games involving running and chasing, jumping rope, martial arts, dancing, swimming, playing sports such as tennis, basketball, or soccer.
Get muscle-strengthening activity 3 days a week. Such activities work major muscle groups, including legs, back, chest, shoulders, and arms. Examples include the following:
Sit-ups, push-ups, or modified push-ups (knees on floor)
Games such as tug-of-war; climbing ropes, rock walls, or trees; or climbing on playground equipment
Swimming
Resistance or strength exercises using exercise bands or body weight; teens may lift weights with appropriate supervision
Get bone-strengthening activity 3 days a week. Most aerobic activities and muscle-strengthening (weight-bearing) activities also help build strong bones.
Make Daily Activity a Family Affair
Active parents typically have active children, according to research. Being active together also strengthens family ties.
Walk before or after dinner as a family. Do it as often as you can—aim for 3 days a week. To keep younger children interested, vary the walk with a scavenger hunt (how many red cars or objects can you spot).
Walk the dog with a child. Do a little jogging during the walk. Stop at the park and play catch-the-ball with the dog.
Crank up the music and dance in the family room.
Take a martial arts or yoga class as a family or as a parent–child team.
Play together in the yard or park—tag, “Freeze” or Statues,” catch, or other active games. Explore community recreation programs if you do not have space at home or a nearby park.
Turn Chores Into Play Time
Work can be fun, too:
Vacuum, sweep, dust, mop, scrub the tub, or do other chores together. Crank up music with a lively beat to work by.
Rake the leaves together. Let the raker with the biggest pile of leaves jump into it first.
Wash the car. Finish by playing in the water on the lawn. Hook up the sprinkler or fill up the Super Soakers.
Support Physical Activity With Good Nutrition
Together regular physical activity and a healthful diet support good health and development for children and youth.
Eat together as a family as often as possible. Children and youth in families who eat meals together tend to have better nutrient intakes.
Provide nutritious snacks. Keep fresh fruit ready to eat in a bowl on the kitchen counter. In the refrigerator, keep prepared vegetable snacks (baby-cut carrots, celery sticks, cherry or grape tomatoes, cauliflower flowerets, or green pepper slices) and/or washed berries and grapes.
Make water the go-to beverage. If desired, flavor it with a squeeze of lemon or lime juice.
Provide crunchy options with peanut butter on whole-grain crackers or low-fat microwave popcorn.
Tip: Grow a Garden for Activity and Nutrition. Digging, raking, weeding, and picking provide activity. Growing your own encourages kids to enjoy familiar vegetables and try new options. No garden space? Try container gardening or explore community garden opportunities.
For More Information
Office of Disease Prevention and Health Promotion. 2008 Physical Activity Guidelines for Americans. Chapter 3: Active children and adolescents. http://www.health.gov/paguidelines/guidelines/chapter3.aspx
Centers for Disease Control and Prevention. How much physical activity do children need? http://www.cdc.gov/physicalactivity/basics/children/index.htm
American Heart Association. AHA’s recommendations for physical activity in children. http://www.heart.org/HEARTORG/GettingHealthy/HealthierKids/ActivitiesforKids/The-AHAs-Recommendations-for-Physical-Activity-in-Children_UCM_304053_Article.jsp
Recommendation From My Health Care Provider.
Footnotes
Science of Choices Fact Sheets are sponsored by the ConAgra Foods Science Institute. This handout is from your health care provider and provides a general overview that may not apply to everyone. Be sure to discuss how to use this information with your health care provider.