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The benefits of being physically active are:
The benefits of being physically active are:
weight management
reduces the risk of cardiovascular disease
reduces the risk of Type 2 diabetes and metabolic syndrome (increased blood pressure, high blood sugar, excessive body weight around the waist, abnormal cholesterol or triglyceride levels)
reduces the risk of some cancers (bladder, breast, colon, endometrium, esophagus, kidney, lung, & stomach)
strengthens your bones and muscles
improves your ability to do daily activities & prevent falls
increases your chance of living longer
Children and Adolescents (age 6-17) should do 60 minutes (1 hour) or more of physical activity every day. The physical activities should consist of:
Children and Adolescents (age 6-17) should do 60 minutes (1 hour) or more of physical activity every day. The physical activities should consist of:
Aerobic Activity
Aerobic Activity
Minimum 3 days a week
Minimum 3 days a week
Muscle Strengthening
Muscle Strengthening
Minimum 3 days a week
Minimum 3 days a week
Bone Strengthening
Bone Strengthening
Minimum 3 days a week
Minimum 3 days a week
Aerobic Activity
Aerobic Activity
These activities increase cardiovascular fitness. Most of the 60 minutes should be "moderate" or "vigorous" intensity aerobic activity. Vigorous intensity physical activity should be done at least three (3) days a week.
These activities increase cardiovascular fitness. Most of the 60 minutes should be "moderate" or "vigorous" intensity aerobic activity. Vigorous intensity physical activity should be done at least three (3) days a week.
Moderate Intensity
Moderate Intensity
(50-70% of max HR)
(50-70% of max HR)
Brisk Walking
Brisk Walking
Bicycle riding (mostly flat surfaces)
Bicycle riding (mostly flat surfaces)
House and yard work
House and yard work
Active recreation, such as hiking, kayaking, swimming, skateboarding
Active recreation, such as hiking, kayaking, swimming, skateboarding
Playing games that require catching and throwing, such as baseball and softball
Playing games that require catching and throwing, such as baseball and softball
Vigorous Intensity
Vigorous Intensity
(70-85% of max HR)
(70-85% of max HR)
Running
Running
Bicycle riding (hills)
Bicycle riding (hills)
Active games involving running and chasing
Active games involving running and chasing
Jumping rope
Jumping rope
Cross-country skiing
Cross-country skiing
Martial Arts
Martial Arts
Sports such as soccer, basketball, swimming, and tennis
Sports such as soccer, basketball, swimming, and tennis
Vigorous dancing
Vigorous dancing
Muscle Strengthening
Muscle Strengthening
These activities cause the body's muscles to work or hold against an applied force or weight. This is called "overload" and strengthens the muscles. Muscle strengthening activities should be done at least three (3) days per week, as part of your daily 60 minutes. The activities should focus on the seven (7) major muscle groups: shoulders, back, chest, arms, abdominals, hips, and legs.
These activities cause the body's muscles to work or hold against an applied force or weight. This is called "overload" and strengthens the muscles. Muscle strengthening activities should be done at least three (3) days per week, as part of your daily 60 minutes. The activities should focus on the seven (7) major muscle groups: shoulders, back, chest, arms, abdominals, hips, and legs.
Games, such as tug of war
Games, such as tug of war
Resistance exercises using body weight, resistance bands, or weights
Resistance exercises using body weight, resistance bands, or weights
Pilates and some forms of yoga
Pilates and some forms of yoga
American Council on Exercise (ACE) Resource
American Council on Exercise (ACE) Resource
Darebee Resource
Darebee Resource
TeensHealth Resource
TeensHealth Resource
Bone Strengthening
Bone Strengthening
Bone-strengthening activities produce a force on the body that promotes bone growth and strength. This force is commonly produced by impact with the ground. Bone strengthening activities should be done at least three (3) days a week, as part of your daily 60 minutes.
Bone-strengthening activities produce a force on the body that promotes bone growth and strength. This force is commonly produced by impact with the ground. Bone strengthening activities should be done at least three (3) days a week, as part of your daily 60 minutes.
Weight Bearing Exercises
Weight Bearing Exercises
Running
Running
Jumping rope
Jumping rope
Sports that involve jumping or rapid change in direction
Sports that involve jumping or rapid change in direction
Strength Training
Strength Training
Resistance exercises using body weight, resistance bands, or weights
Resistance exercises using body weight, resistance bands, or weights
Pilates and certain forms of yoga
Pilates and certain forms of yoga
Flexibility (Stretching)
Flexibility (Stretching)
Dynamic Stretching
Dynamic Stretching
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