The Best Types of Physical Activity for School-Aged Children and Adolescents
If you follow 5-2-1-0, you know that you and your family should get 1 hour or more of physical activity every day. But, what counts as physical activity for school-aged children and adolescents?
Your child’s 1 hour of physical activity should include activities that make their hearts beat faster, build muscles, and strengthen their bones. Many of these activities fall into a few categories:
- Moderate-to-vigorous intensity aerobic activity, recommended on all days of the week
- Muscle- and bone-strengthening activity, recommended on at least 3 days a week
To measure the intensity of your child’s physical activity, try the talk test. If your child is doing moderate-intensity activities, they can talk but not sing during the activity. If your child is doing vigorous-intensity activities, they will not be able to say more than a few words without pausing to catch their breath.
Here are some ideas, thanks to the Centers for Disease Control and Prevention, based on your child’s age.
School-Aged Children
Moderate-intensity aerobic activities
- Brisk walking
- Bicycle riding on flat surfaces
- Active recreation—hiking, swimming, etc.
- Playing games requiring catching or throwing—baseball, softball, football, etc.
Vigorous-intensity aerobic activities
- Running
- Bicycle riding on hills
- Active games involving running or chasing—tag or flag football, etc.
- Jumping rope
- Cross-country skiing
- Martial arts
- Sports including soccer, basketball, tennis, or swimming
- Vigorous dancing
Muscle-strengthening activities
- Games such as tug of war
- Resistance exercises using bodyweight or resistance bands
- Rope or tree climbing
- Climbing on playground equipment
- Some forms of yoga
Bone-strengthening activities
- Hopping, skipping, or jumping
- Jumping rope
- Running
- Sports involving jumping or rapid changes in direction
Adolescents
Moderate-intensity aerobic activities
- Brisk walking
- Bicycle riding on flat surfaces
- Active recreation—hiking, kayaking, swimming, etc.
- House and yard work—sweeping or pushing a lawnmower, etc.
- Playing games requiring catching or throwing—baseball, softball, football, etc.
Vigorous-intensity aerobic activities
- Running
- Bicycle riding on hills
- Active games involving running or chasing—tag or flag football, etc.
- Jumping rope
- Cross-country skiing
- Martial arts
- Sports including soccer, basketball, tennis, or swimming
- Vigorous dancing
Muscle-strengthening activities
- Games such as tug of war
- Resistance exercises using bodyweight, resistance bands, weight machines, hand-held weights, etc.
- Rock climbing or rock wall climbing
- Some forms of yoga
Bone-strengthening activities
- Jumping rope
- Running
- Sports involving jumping or rapid changes in direction
Looking for ideas for daily, quick, and fun physical activities for your children? Check out our Resources page for inspiration.
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