Kids and teens need physical activity to grow up strong and healthy. Getting 60 minutes can help you feel better right away such as:
- Better sleep
- Better mood
- Better grades
How Much Activity Do Kids and Teens (6-17 years) Need?
Lots of things count as physical activity. Try a mix of sports and other fun activities. Do what's fun for you. You can get your 60 minutes of activity all at once or split it up over the day. Aim for these recommendations:
- 60 minutes (1 hour) or more of moderate-to-vigorous intensity physical activity daily.
- A variety of enjoyable physical activities.
- As part of the 60 minutes, on at least 3 days a week, include:
- Vigorous activity such as running or soccer
- Activity that strengthens muscles such as climbing or push-ups
- Activity that strengthens bones such as gymnastics or jumping rope
Types of Activity for Kids and Teens
Strong Heart
Do activities that get your heart beating faster. Based on intensity, some examples include:
- Moderate-Intensity
- Brisk walking
- Bicycle riding
- Active recreation, such as hiking, riding a scooter without a motor, swimming
- Catching and throwing games, such as baseball and softball
- Additional activities for teens include kayaking, house and yard work such as sweeping or pushing a lawn mower, and some video games that include continuous movement
- Vigorous-Intensity
- Running
- Bicycle riding
- Running and chasing games, such as tag or flag football
- Jumping rope
- Cross-country skiing
- Sports such as soccer, basketball, swimming, tennis
- Martial arts
- Vigorous dancing
- Moderate-Intensity
Strong Muscles
Do activities that make your muscles work harder than usual. Some examples include:
- Games such as tug of war
- Resistance exercises using body weight or resistance bands
- Rope or tree climbing
- Climbing on playground equipment
- Some forms of yoga
- Additional activities for teens include resistance exercises using weight machines or hand-held weights
Strong Bones
Do activities the produce pressure to help bones get stronger. Some examples include:
- Hopping, skipping, jumping
- Jumping rope
- Running
- Sports that involve jumping or rapid change in direction
- Other weight-bearing activities
Ready to Get Active as a Family?
Finding ways to get moving together helps fit more physical activity into everybody's day. Include family walks, riding bikes, or playing active games together as part of your family's daily routine. Go to public parks, community baseball fields, or basketball courts to encourage everyone to be active. If you have kids younger than 6, check out the physical activity recommendations for preschool-aged children.
Don't forget to make physical activity fun. Try one of our family activities:
Need more physical activity ideas for your family?
Subscribe to our Family Fun on the Run newsletter or view past newsletters to find more ideas on how to add physical activity to your already hectic schedule.
Source:
- Physical Activity Guidelines for Americans - 2nd Edition, U.S. Department of Health and Human Services
- Move Your Way®, U.S. Department of Health and Human Services
- Physical Activity, Centers for Disease Control and Prevention
