•  Physical Activity Guidelines for Americans Banner
     
    In 2008 the U.S. Department of Health & Human Services introduced the Physical Activity Guidelines for Americans.  The guidelines provided "science- based guidance to help American aged 6 and older improve their health through appropriate physical activity."
     
    Key Guidelines for Children and Adolescents
    • Children and Adolescents should do 60 minutes (1 hour) or more of physical activity daily. 
    • Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous- intensity aerobic physical activity, and should include vigorous- intensity physical activity at least 3 days a week.
    • Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.
    • Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.
    • It is Important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety. 
     
     
    An hour a day of physical activity is a good goal for any child ... even better the family as a whole! Looking for some inspiration on how to get Physical Activity time for your kids? Here's 50 ways...
     
    1. Swimming
    2. Martial arts classes
    3. Hiking
    4. Playing basketball
    5. Bike riding
    6. Dancing
    7. Jumping rope
    8. Playing catch
    9. Shoveling snow
    10. Roller blading
    11. Soccer
    12. Jogging
    13. Boating
    14. Playing Wii sports
    15. Ice skating
    16. Gymnastics
    17. Ballet or other dance classes
    18. Walking
    19. Hula hooping
    20. Playing frisbee
    21. Using gym equipment
    22. Skiing
    23. Waterskiing
    24. Rock climbing
    25. Track and Field
    26. Weight lifting
    27. Yoga
    28. Cheerleading
    29. Horseback riding
    30. Square dancing
    31. Bowling
    32. Sledding
    33. Flying kites
    34. Golfing
    35. Football
    36. Hockey or street hockey
    37. Rebounding on a trampoline
    38. Taking part in the YMCA's gym times
    39. Tennis
    40. Badminton
    41. Spin classes
    42. Heavy yardwork like raking leaves and mowing the lawn
    43. Tai Chi
    44. Volleyball
    45. Skateboarding
    46. T-ball and baseball
    47. Active games like tag, hide and seek, and ghost in the graveyard
    48. Kickball
    49. Using playground equipment
    50. Doing exercise videos or morning exercise shows
Last Modified on April 21, 2014