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How Much Physical Activity Do Kids Need?

Recently we have seen a rise of diseases in children that in the past had only been seen in adults. Things like obesity, type 2 diabetes, and high blood pressure are being seen more frequently in children. One of the best ways to combat the rise of these diseases is to make sure that your kids are getting enough physical activity.

The Department of Health and Human Services has developed guidelines recommending that youth ages 6-17 participate in 60 minutes or more of physical activity 7 days/ week. This is total activity time, so 1 hour, 2 30 minute sessions, or 4 sessions of 15 minutes each in a day would all satisfy this recommendation. Most of this activity should be at either moderate or vigorous intensity.

An easy way to distinguish vigorous vs moderate intensity exercise is as follows:

Moderate intensity allows you to talk but not sing during or right after activity

Vigorous intensity allows you to say only a few words at a time

As part of the 60 minutes daily, it is recommended that children participate in muscle strengthening activities 3 days/wk and bone strengthening activities 3 days/wk. Some activities that would fit into these categories are listed below:

Muscle Strengthening Activities

  1. Games like tug of war
  2. Climbing playground equipment
  3. Push ups, pull ups, or sit ups
  4. Activities like crab walking, bear walking, or wheelbarrow with a partner

Bone Strengthening Activities

  1. Hopscotch
  2. Jumping rope
  3. Skipping
  4. Sports that include jumping like basketball or volleyball

To get and keep kids participating, physical activity should be fun and incorporated into playful activities that are age appropriate. Being involved in physical education in school is important, especially if children are not involved in extracurricular activities that meet the requirements. Summer camps can be a great way to keep kids active during summer vacation.

For more information check out:

  1. https://health.gov/paguidelines/midcourse/youth-fact-sheet.pdf
  2. https://www.cdc.gov/healthyschools/physicalactivity/facts.htm 

Contact Us:

New Jersey locations:

Bloomfield NJ Physical Therapy 44 Park Street Bloomfield , NJ 07003 Phone: 9736852335 Email us

Clifton NJ Physical Therapy  - 1070 Clifton Ave 1070 Clifton Ave #1A Clifton , NJ 07013 Phone: 973-246-6565 Email us

Clifton NJ Physical Therapy  - 1700 Rte 3 West 1700 Rte 3 West #Grnd Clifton , NJ 07013 Phone: 862-591-1000 Email us

Kearny NJ Physical Therapy  711 Kearny Ave Kearny , NJ 07032 Phone: 201-535-8555 Email us

Rahway NJ Physical Therapy 1600 Saint Georges Ave #107 Rahway , NJ 07065 Phone: 732-428-5566 Email us

Cedar Grove NJ Physical Therapy  408 Pompton Ave Cedar Grove , NJ 07009 Phone: 973-433-0732 Email us

Caldwell NJ Physical Therapy  378 Bloomfield Ave Caldwell , NJ 07006 Phone: 973-968-6002 Email us

Newark NJ Physical Therapy  1060 Broad St #Bsmt Newark , NJ 07102 Phone: 973-558-5353 Email us

Jersey City NJ Physical Therapy  361 Montgomery St Jersey City , NJ 07302 Phone: 201-932-2656 Email us

 

New York Locations:

Bronx NY Physical Therapy - 817 E 180th St 817 E 180th St Bronx , NY 10460 Phone: 718-355-9652 Email us

Bronx NY Morris Park  Physical Therapy - 799 Morris Park Ave 799 Morris Park Ave Bronx , NY 10462 Phone: 718-684-6300 Email us

Brooklyn NY Physical Therapy  423 Lincoln Pl Brooklyn , NY 11238-5499 Phone: 347-708-9701 Email us

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