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Health Effects of Regular Activity

A review of the literature on the mental health impacts of physical activity has found the following effects for children and adolescents:

• Depression - physical activity is shown to cause a reduction in depression
• Anxiety - physical activity is associated with reduced anxiety
• Self-esteem - physical activity is associated with increased self-esteem
• Cognitive Functioning - physical activity has been shown to cause an increase in cognitive performance

Source Credit: 

Developmental Activity Guidelines

For Preschool-Aged Children:

• Preschool-aged children (ages 3 through 5 years) should be physically active throughout the day to enhance growth and development. 
• Adult caregivers of preschool-aged children should encourage active play that includes a variety of activity types.

For Elementary through High School:

It is important to provide young people opportunities and encouragement to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety. Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily:

• Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous-intensity aerobic physical activity and should include vigorous-intensity physical activity on at least 3 days a week.
• Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week.
• Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week. 

Source Credit: US Dept. of Health and Human Services: 

Meeting the Key Guidelines

Children vary in their physical activity participation. Some do not participate at all, others participate in enough activity to meet the key guidelines, and some exceed the key guidelines. 

One practical strategy to promote activity is to replace sedentary behavior with activity whenever possible. For example, where appropriate and safe, young people should walk or bicycle to school or the bus stop instead of riding in a car. Rather than only watching sporting events on television, young people should participate in age-appropriate sports or games.

• Children and adolescents who do not meet the key guidelines should slowly increase their moderate-to-vigorous physical activity in small steps and in ways that they enjoy. A gradual increase in the number of days and the time spent being active will help reduce the risk of injury. 
• Children and adolescents who meet the key guidelines should continue doing moderate-to-vigorous physical activity every day and, if appropriate, become even more active. Evidence suggests that even more than 60 minutes of activity daily may provide additional health benefits for school-aged youth.
• Children and adolescents who exceed the key guidelines should maintain their activity level and vary the kinds of activities they do to reduce the risk of overtraining or injury.

Children and Adolescents With Disabilities 

Children and adolescents with disabilities are more likely to be inactive than those without disabilities. Youth with disabilities should work with a healthcare professional or physical activity specialist to understand the types and amounts of physical activity appropriate for them. When possible, children and adolescents with disabilities should meet the key guidelines. When young people are not able to participate in the appropriate types or amounts of physical activities needed to meet the key guidelines, they should be as active as possible and avoid being inactive.

Source Credit: US Dept. of Health and Human Services: 

Tips for Getting Active as a Family

Suggestions for Regular Activity

For Elementary-Aged Children:

Moderate-Intensity Aerobic Activity:

• Hopping, skipping, jumping
• Jumping rope
• Running
• Gymnastics 

Vigorous-Intensity Aerobic Activity:

• Running
• Bicycle riding 
• Active games involving running and chasing, such as tag or flag football
• Jumping rope
• Cross-country skiing
• Sports such as soccer, basketball, swimming, tennis
• Martial arts
• Vigorous dancing

Muscle Strengthening:

• Running
• Bicycle riding 
• Active games involving running and chasing, such as tag or flag football
• Jumping rope
• Cross-country skiing 
• Sports such as soccer, basketball, swimming, tennis
• Martial arts 
• Vigorous dancing

Bone Strengthening:

• Hopping, skipping, jumping
• Jumping rope
• Running
• Sports that involve jumping or rapid change in direction

For Middle and High Schoolers:

Moderate-Intensity Aerobic Activity:

• Brisk walking 
• Bicycle riding 
• Active recreation, such as kayaking, hiking, swimming 
• Playing games that require catching and throwing, such as baseball and softball
• House and yard work, such as sweeping or pushing a lawn mower
• Some video games that include continuous movement 

Vigorous-Intensity Aerobic Activity:

• Running 
• Bicycle riding 
• Active games involving running and chasing, such as flag football 
• Jumping rope
• Cross-country skiing 
• Sports such as soccer, basketball, swimming, tennis
• Martial arts 
• Vigorous dancing 

Muscle Strengthening

• Games such as tug of war
• Resistance exercises using body weight, resistance bands, weight machines, hand-held weights 
• Some forms of yoga

Bone Strengthening

• Games such as tug of war
• Resistance exercises using body weight, resistance bands, weight machines, hand-held weights 
• Some forms of yoga

Source Credit: US Dept. of Health and Human Services:

IMPORTANT!

Consult your pediatrician for your child’s specific physical activity requirements.