Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day. This may sound like a lot, but don't worry! Your child may already be meeting the Physical Activity Guidelines for Americans.

Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day.

This may sound like a lot, but don't worry! Your child may already be meeting the Physical Activity Guidelines for Americans. And you'll soon discover all the easy and enjoyable ways to help your child meet the recommendations. Encourage your child to participate in activities that are age-appropriate and enjoyable and that offer variety! The 60 minutes to several hours of physical activity that your child needs do not have to be all at once but should be in small bouts throughout the day. Just make sure your child or adolescent is doing three types of physical activity:

1. Aerobic Activity

Aerobic activity should make up most of your child's 60 or more minutes of physical activity each day. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity on at least three days per week.

2. Muscle Strengthening

Include muscle-strengthening activities, such as gymnastics or push-ups, at least three days per week as part of your child's 60 or more minutes.

3. Bone Strengthening

Include bone-strengthening activities, such as jumping rope or running, at least three days per week as part of your child's 60 or more minutes.

What Do You Mean by “Age-Appropriate Activities”?

Some physical activity is better suited for children than adolescents. For example, children do not usually need formal muscle-strengthening programs, such as lifting weights. Younger children usually strengthen their muscles when they do gymnastics, play on a jungle gym, or climb trees. As children grow older and become adolescents, they may start structured weight programs. For example, they may do these types of programs along with their football or basketball team practice.