Establishing an Exercise and Activity Plan
Exercise is an important part of keeping children healthy. Teaching healthy habits early can help them continue exercising as they grow older. Children who learn to enjoy exercise are more likely to be active adults. Making changes can be harder as a child grows older. The best way to build healthy exercise habits is for the whole family to be active together. Daily exercise is a good way to spend time with family and friends.
- Every day, children should do at least 60 minutes of exercise that is fitting for their age, is fun and involves different types of activities.
- Choose activities that are aerobic and make bones and muscles stronger (see the chart below for examples).
- Daily exercise doesn’t need to be done all at once. Your child can exercise 5-10 minutes at a time, throughout the day, to add up to 60 minutes.
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Aerobic Activity
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Strengthens Muscles
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Promotes Bone Strength and Growth
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Soccer
Running
Bicycling
Swimming
Dancing
Skating
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Playing on playground
Climbing trees
Lifting weights
Resistance bands
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Basketball
Skipping
Hopscotch
Jump rope |
Aerobic exercise is continuous movement that makes your breathing and heartbeat get faster, which improves fitness and helps prevent heart disease. Some exercise should be vigorous, where your child plays hard enough to get sweaty or out of breath.
Daily exercise is part of being healthy. But some children can exercise too much. If your child begins losing too much weight or if exercise interferes with school and other activities, talk with your child's doctor.
